15 Muscle Building Rules for Skinny Guys 15肌肉建设规则瘦家伙

WHY CAN’T YOU GAIN WEIGHT? 为什么你不能体重增加？

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics.虽然可能有许多原因，您可能会瘦，最明显的原因是因为你的基因。 If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.如果你的父母自然薄或有一个小团体内，那么你最有可能具有相同的小体型。

To some degree, your size can also be controlled by your metabolism.在某种程度上，你的尺寸也可以控制你的新陈代谢。 If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism.如果您有困难的时候体重增加任何种类的（脂肪或肌肉） ，那么你最有可能有较快的代谢。 That simply means that your body burns calories at a faster than normal rate.这仅仅意味着你的身体燃烧卡路里的速度比正常速度。 You must take this into account whenever you are considering a particular diet or training program.你必须考虑到这一点时，你正在考虑一个特定的饮食或培训计划。 Is it geared towards someone with your metabolism and goal?它是面向有人与您的代谢和目标呢？

Now as you know, there are many ways to train.现在，如你所知，有很多方式进行培训。 Hundreds, thousands even.数百，甚至数千。 Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.一些工作和一些不这样做，但具体目标体重增加，有一些通用的东西，所有瘦球员必须做的事。

Though much of the information I cover here is not as “magical” as you may like, I consider these rules to be the basics with regard to weight gain.虽然许多资料封面在这里我并不“神奇”为您可能会想，我认为这些规则是基础方面的体重增加。 These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.这些都不是所有问题的答案，但他们一定的因素，必须加以处理，任何成功的增重计划。

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.您应该能够轻松地集成这些规则到目前的计划，使其更适合您的特定机构和目标。

GENERAL RULES 总则

1.Get the proper information that pertains to your SPECIFIC condition and goals. 1.Get正确的信息，涉及到的具体条件和目标。

The first big problem I find in most people is the lack of correct information.第一个大问题，我觉得在大多数人是缺乏正确的信息。 Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information.是你的动机和做事，但是您的努力是浪费了不正确的饮食和训练的信息。 Basically, skinny guys are taking advice from people who have never had a weight gain problem.基本上，瘦家伙正在咨询的人谁也从来没有体重增加的问题。 Want to know how to gain weight?想知道如何体重增加？ Then find someone who has walked your shoes.然后找到谁走过你的鞋子。 Someone who has been where you are.有人谁一直你在哪里。

2.Set a specific goal and create a plan of attack. 2.Set一个具体目标，并创建一个计划的攻击。

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?如果你是推动两岸国家向另一个国家的城市，将你刚才开始随机驾驶，或将您计划路线将让你迅速和有效地？

Think of your plan as a road map and your goal as your destination.想想你的计划作为一个路线图和您的目标作为您的目的地。 Without a plan and a specific goal you will be without focus and can easily get lost or side tracked.如果没有一个计划和具体目标你将不集中，可以很容易地遗失或一方跟踪。 This happens more often than you know.这种情况往往你是知道的。 I see many people in the gym just doing whatever, or just eating whatever — no plan or specific goal.我看到很多人在健身房只是尽一切，或只是吃什么-没有计划或具体的目标。 They wonder why they don’t make progress.他们想知道为什么他们没有取得进展。 They have no focus.他们没有重点。

Having a specific program to follow allows you to take action each day.在一个具体的后续计划，可以让你采取行动，每一天。 This action is focused on specifically getting you to your destination quickly.这一行动的重点是专门帮助您以您的目的地迅速。 There is no thinking, debating or guessing.没有思想，辩论，或猜测。 You just do it.你只要做到这一点。 A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.一个具体的计划提供必要的日常生活结构，不仅使你的道路上向前迈进，这也有助于培养良好的饮食和训练习惯，将有利于你很久之后您已达到目的地。

3.Have confidence in yourself and belief in what you are doing. 3.Have自己的信心和信念，你正在做的事情。

Let’s face it; we live in a cruel world.让我们面对现实吧，我们生活在一个残酷的世界。 Hate and jealously is everywhere.仇恨和嫉妒是无处不在。 For most people who begin a fitness program to improve themselves, getting started will be half the battle.对于大多数人来说，谁开始一个健身计划，以提高自身素质，开始将是成功的一半。 The other half will be staying motivated throughout the constant onslaught of negativity from others.另一半将整个留动机的不断攻击他人负。 A few negative words can do serious damage if you allow it.一些消极的话可以做严重损害如果你允许它。

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym.最侮辱你听到的东西可能是从朋友，同事和熟人在健身房锻炼。 People hate change.人民群众深恶痛绝的变化。 It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit.这使他们缺乏安全感，因为他们突然发现还有更精彩的内容给你比他们可能愿意承认。 They fear that you may actually achieve your goal.他们担心，你实际上可能实现你的目标。 It makes them look less “superior”.这使它们看起来不那么“优秀” 。

Once you have begun your plan, you must have faith and believe in what you are doing.一旦你已经开始你的计划，你必须有信心，相信自己在做什么。 Stay focused and avoid overly critical or negative people.继续关注，并避免过分的关键或消极的人。 If you have to, keep your business to yourself.如果你有，让您的企业给自己。 When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”.当我第一次开始我的计划，我停下来谈论我所做的一切，因为我厌倦了听证会的事情，如“你不能这样做” ， “是不可能的” ， “你是浪费你的时间和金钱。 ” Funny thing is, now those people are constantly bugging me for advice.有趣的是，现在这些人正在不断窃听我的意见。

It’s your life.这是你的生活。 It’s your body.这是你的身体。 It’s your dream.这是你的梦想。 Don’t allow your success or failure to rest in the hands of others.不要让您的成功或失败休息掌握在别人手里。

WORKOUT RULES锻炼规则

4. 4 。 Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.停止听取每一个可笑奉劝你听到了在健身房或读到的留言板上。

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout.最近一个客户的地雷告诉我，有人在健身房说，他的训练都错了，他需要培养5-6天，周，旨在为更多的代表在他锻炼。 Somewhere in the range of 15-20 reps per set.某处在15-20范围每套代表。

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive “listen to me if you want to look like me” level in the gym.此人给的意见是相当有信心他的建议，他令人印象深刻的体质，通常提升他的难以捉摸“听我说如果你想看看像我这样的”水平在健身房。 He was bigger than my client, so even though my client’s “intellectual” mind knows that advice is absurd; his “unrealistic dreamer” mind took this information very seriously.他比我的客户，所以即使我的客户的“智力”心知道，意见是荒谬的，他的“不现实的梦想家”记住了这一信息非常重视。 So seriously that he changed his program and didn’t inform me until a week or so later.因此，认真，他改变了他的计划，并没有通知我，直到一个星期左右后。 This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate.这种特殊的人已经取得了很大进展，他目前的计划，但他让这一个人的意见，以掩盖这一进展并说服他，他的计划是不够的。 This is a mistake and it showed in his lack of further progress.这是一个错误，它显示在缺乏进一步的进展。

In addition, don’t judge the validity of what a person says by how they look.此外，没有法官的有效性是一个人说了他们如何看。 Just because the guy is huge doesn’t mean he is spewing pertinent advice for you.只是因为那个是巨大并不意味着他是喷出中肯的意见你。 Many people that have big physiques are big despite of their training, not because of it.许多人有大体格大，尽管他们的训练，不是因为它。 I know some huge guys that know very little about training and dieting correctly.我知道有些巨大的球员知之甚少培训和节食正确的。 They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.他们可以为所欲为，仍然获得肌肉;不幸的是，我们不这样做，所以我们很多东西的办法在一个更加智能化的方式。

5.Workout Infrequently 5.Workout极少

This is the most difficult concept for many to grasp simply because it involves less action, instead of more.这是最困难的概念，很多人掌握简单，因为它涉及较少的行动，而不是更多。 When we get motivated and start a new program, it’s natural to want to do something.当我们获得动机，并开始一个新计划，它的自然要做些什么。 We want to train and train and train.我们要培养和训练和培训。 Thinking all along that the more you train, the more muscle you will build.思维都认为你越是火车，你更多的肌肉将建立。 Unfortunately, this could not be farther from the truth.不幸的是，这不能远离真理。

More training does not equal more muscle growth.更多的训练并不等于更多的肌肉的生长。 Understand that the purpose of weight training is to stimulate muscle growth.了解的目的是体能训练，以刺激肌肉的生长。 That takes very little time.这需要很少的时间。 Once that has been done, the muscle needs to be repaired and new muscle needs to be built.一旦已经完成，肌肉需要修复和新的肌肉需要建立。 That only happens when you are resting.只有当你休息。 You do not build muscle in the gym, you build muscle when resting!你不建立肌肉在健身房，你肌肉休息时！ If you never give your body any essential “non active” time, when will it have a chance to build muscle?如果你从来没有给自己的身体任何必要的“非活跃”的时候，它将有机会建立肌肉？ Think about that.想想这一点。

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases.现在，新增的事实，你有困难的时候体重增加和休息的重要性增加。 Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.个人谁自然薄，建设有困难肌肉往往需要较少的训练和更多的休息。

6. 6 。 Focus on Multi-Jointed Lifts侧重于多节升降机

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers.多节演习是那些刺激的最大量的肌纤维。 Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously.演习不同于孤立的工作，只有个别的肌肉，多节升降机的工作很多不同的肌肉群同时进行。 For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress.对于那些需要体重增加，这是理想的，因为这些升降机把你的身体在最数额的压力。 This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones.这是压力，将冲击你的神经系统，造成最大的肌肉释放激素建设。 This results in increased muscle gain all over the body.这样的结果是增加肌肉获得所有的机构。

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.您仍然可以做一些孤立的工作，但是它不应该成为焦点的训练，并应只能后，您多接合取消已完成。

7. 7 。 Focus on Using Free Weights重点集中在利用自由重量

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training.自由权是首选的机器的原因很多，但最重要的，因为它们让刺激的某些肌肉组织支持时，培训。 Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster.这些刺激剂和协同肌将使你更加强大，并最终建立更多的肌肉更快。 Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?是的，有些可以最有可能仍建立大量的肌肉使用机器，但为什么变得更加困难，如果您已经有一个困难的时期体重增加？

8. 8 。 Lift a weight that is challenging for you举的重量是具有挑战性的你

Building mass involves lifting relatively heavy weight.建筑质量涉及起重重量相对较重。 This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight.这是必要的，因为肌肉纤维，造成最多的大小肌肉增长（称为型防爆）是最好的刺激解除沉重的份量。 A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.沉重的体重，只有一个可让您执行前4-8代表你的肌肉失败。

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult?采用重量更轻，并做更多的代表能刺激某些类型防爆纤维，但再次如果您有困难的时候体重增加，为什么变得更加困难？ You need to try and stimulate as many as you can with the use of heavy weights.你必须尝试和刺激尽可能多地使用重物。

9. 9 。 Focus more on the eccentric portion of the exercise.更多的精力放在偏心部分的工作。

When you lift a weight, it can be divided into three distinct periods.当您解除体重，它可以分为三个不同的时期。 The positive, the negative and midpoint.积极的，消极和中点。 The concentric or “positive” motion usually involves the initial push or effort when you begin the rep.同心或“积极”的议案，通常是指最初的努力推动或当你开始重复。 The midpoint is signaled by a short pause before reversing and returning to the starting position.中点是暗示了短期扭转之前，暂停和返回起始位置。 The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.偏心，或“消极”的部分每个升降机的特点是你的反抗然后自然拉的重量。

For example, when doing push-ups, the positive motion is the actual pushing up motion.举例来说，当做俯卧撑，积极的动议是实际推动的动议。 Once you have pushed all the way up, you hit the mid point.一旦你把所有的方式，你击中中点。 The negative motion begins when you start to lower yourself back down.消极的议案开始启动时降低自己回去。 Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion.大多数只会降低自己的速度，他们推高了，但我建议扩大和减缓这部分。 Slowing down the eccentric part of the lift will help to stimulate more muscle growth.放慢偏心的一部分，取消将有助于刺激更多的肌肉的生长。 It actually activates more of the Type IIB fibers mentioned about in Rule 7.它实际上是激活了更多的纤维型防爆提到的第7条。

10. 10 。 Keep your workout short but intense.让您的锻炼短暂但激烈。

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible.您的目标应该是进入，刺激你的肌肉，然后走出尽快。 It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”.这是没有必要做大量的锻炼身体每部分的目标努力每触及肌肉和每一个“角” 。 This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.这应该只是一个关心的人有已经开发，成熟的体魄谁正在努力改善薄弱环节。

If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever.如果你没有佩奇，不关心自己的努力目标内，外，上，下或者别的什么东西。 Just work your chest.只要你的胸部工作。 You should do no more than 2-3 exercises per body part.你应该做的不超过每2-3演习身体的一部分。 That’s it.就是这样。 Doing more than that won’t build more muscle, faster.做多，不会修建更多的肌肉，速度更快。 In fact it could possibly lead to muscle loss.事实上，它可能会导致肌肉损失。 Long training sessions cause catabolic hormone levels to rise dramatically.长期培训班引起代谢激素水平急剧上升。 Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS.分解激素负责分解肌肉组织造成肌肉损失。 While at the same time, long training sessions suppress the hormones that actually build muscle.同时，长期培训班抑制激素，实际上使肌肉。

If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM.如果你不想失去在你的肌肉锻炼，我建议限制您的会议，以不超过60-75分钟的上限。 Less if you can.减如果你能。

11. 11 。 Limit your aerobic activity and training限制你的有氧活动和培训

Honestly, I do not do any aerobic activity when I am trying to gain weight.老实说，我并不做任何有氧运动时，我想体重增加。 This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery.这主要是因为它干扰了重要的“不积极”的时候我的身体需要肌肉和恢复建设。 I do understand that people have lives and other activities that they don’t want to give up, so it must be kept to a minimum.我明白，人们的生活和其他活动，他们不想放弃，所以它必须保持在最低限度。 It won’t hurt your progress as long as you don’t over do it.它不会伤害你的进步，只要你不超过做到这一点。 If you find that you are doing more aerobic activity weight training, that’s overdoing it.如果您发现正在做更多的有氧运动体能训练，这是过度它。

I also don’t recommend it because people tend do it for the wrong reasons.我也建议不要，因为人们往往这样做的错误的理由。 Many start aerobic activity because they believe it will help them to lose fat.许多人开始有氧运动，因为他们认为这将有助于他们失去脂肪。 While that is true, it won’t do so on a high calorie mass diet.虽然这是事实，但将不再这样做了大量高热量的饮食。 To lose fat, you need to be eating fewer calories.失去脂肪，你需要进食较少的卡路里。

12. 12 。 Don’t program hop不要跳计划

Here’s how it usually happens.以下是它通常发生。 You’ve just read about a new exercise or workout that is supposed to pack on the mass.您刚刚读到一个新的运动或锻炼这是包装的质量。 Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.现在，即使你已经开始了另一个培训计划在几个星期前，你已经厌倦了，真的要开始例行的不是这个，因为它的声音更好。

I call these people, “program hoppers”.我呼吁这些人， “计划斗” 。 They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results.他们非常热情时，开始一个新的计划，但他们从来没有后续足够长的时间，以实际看到任何结果。 They are easily distracted and love to drop whatever they may be doing to follow the latest “hot” workout or exercise.他们很容易分心和爱情放弃不管他们这样做可能会按照最新的“热点”锻炼或行使。

My advice is don’t do it.我的建议是没有做到这一点。 This is a bad habit that never leads to a positive outcome.这是一个坏习惯从来没有导致积极的结果。 Understand that it takes time for any program to work.理解，是需要时间的任何计划工作。 To be successful, you must follow your program consistently.要取得成功，则必须按照您的计划始终。 Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you.是的，有许多不同的训练方法和有趣的动作了，但你不能这样做他们都在同一时间和跳来跳去不会允许有足够的时间任何人实际上是有效的你。 Pick one that is focused on your current goal and stick with it.选择一个侧重于当前的目标，并坚持下去。 There will be plenty of time to try the others later, but NOT NOW.将有足够的时间来尝试其他较晚，但不是现在。

EATING RULES 饮食规则

13. 13 。 Eat more吃更多

This rule is pretty simple, but usually the one that is not done correctly.这条规则很简单，但通常是不这样做正确。 If weight gain is your goal, then you will need to eat more food.如果体重增加是你的目标，那么您将需要吃更多的食物。 Period.期。 In most cases, you will need to eat more than you are normally accustomed to.在大多数情况下，您将需要吃更多比你通常习惯。

One large problem that I had when starting out is I just had no appetite.一个大问题，我已开始的时候是我刚才没有任何食欲。 I knew I needed to eat more, but I just did not want to.我知道我需要吃更多，但我只是不想。 I had to force myself to eat at each meal.我不得不强迫自己在每一个吃一顿。 Thankfully, after about 2 weeks, my appetite grew.值得庆幸的是，在大约2个星期，我的食欲增加。 I was becoming hungry before each meal, and if I didn’t eat my meal at the normal time, my body knew it.我渴望成为每一餐之前，如果我没有吃我的餐正常时间，我的身体很明白这一点。

If you have this problem, you still must eat something, no matter how much.如果你有这个问题，您仍必须吃点东西，不管多少。 Start off making yourself eat something small like fruit every few hours.首先，使自己吃点东西像小水果每几个小时。 Then, as your appetite becomes more active, gradually move into more real food.然后，你的胃口变得更加积极，逐步进入更真实的食物。

What this will do is gradually get your body accustomed eating at regular intervals.这将逐渐得到你的身体习惯于吃定期。 Eventually you will be hungry before each meal time.最终你将挨饿每一餐之前的时间。

When eating more, you will need to make sure that you are getting plenty of good quality protein.吃饭时多，您需要确保您得到充足的优质蛋白质。 Protein is a nutrient that is essential for building muscle.蛋白质是一种营养所必需的建设肌肉。 Every meal that you eat should contain some form of protein.每次吃饭，你吃应包含某种形式的蛋白质。 Meal Replacement Powders like Myoplex are excellent for this purpose.粕替代粉末一样Myoplex良好用于这一目的。 They enable you to eat large amounts of good quality protein in a very convenient manner.他们让你吃大量的优质蛋白质在一个非常方便的方式进行。

14. 14 。 Eat more often更经常吃

In addition to eating more calories, you should also strive to eat more often throughout the day.除了吃更多的热量，你还应该努力更经常地吃了一整天。 Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs.经常食用，或者长时间没有进食，会导致您的身体分解肌肉组织中的热量需要。 This is especially true for those with fast metabolisms.尤其是对那些具有快速的新陈代谢。

Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair.您的饮食传播在整个一天会给你更便于管理，大小餐，改善营养吸收，并确保你的身体总是有它需要的热量为肌肉建设和维修。 I recommend eating a high protein meal every 3 hours.我建议吃高蛋白餐每3个小时。 During normal waking hours, that usually equals about 6 meals.在正常清醒时，通常相当于约6餐。

Now, I know what you are saying, “I’m too busy to do this”, or “how can I do that with a full time job and school?” Don’t let the thought of this being too difficult keep you from doing it.现在，我知道你说的话， “我太忙做到这一点” ，或“我怎么能够做到这一点的全职工作和上学？ ”不要让思想这是很难让你从这样做。 It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don’t have to give it much thought.它可能看起来非常不方便在第一，但一旦你的习惯，这样做，它就成为第二个性质和你没有给它过多考虑。 Trust me, I’ve been doing it for years and do not feel that it’s limiting or time consuming.相信我，我已经做了多年，并不认为它的限制或费时。

15. 15 。 Use Nutritional Supplements.使用营养补充品。

Before you buy any product, remember that supplements are not magic.在您购买任何产品，请记住，没有补充魔力。 Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds.很多人认为这只是因为你买的最新产品，它保证，你将自动开始收拾的英镑。 The truth is that supplements are only there to enhance an already solid diet and workout program.事实真相是，只有补充，以加强那里已经坚实的饮食和锻炼计划。

They can give you the extra edge by:他们可以给你额外的优势：

* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of ‘not enough time’, by providing you with a quick, efficient way to get your required nutrients each day. *添加更多的方便：使用食品添加剂像Myoplex或设计师蛋白质有助于消除常见的问题，没有足够的时间，通过为您提供一个快速，高效的方式获得所需的营养物质，每天。 They make eating large amounts of calories and protein easier for people with low appetites.它们吃大量的热量和蛋白质的人们更容易地与低的胃口。

* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. *提高强度水平：产品含有肌酸，像Phosphagen惠普或细胞技术使您可以回旋的可能性越来越多的体重在您的支持，增加您的力量输出。 Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.肌酸可以让您解除较重的重量，这将刺激更多的肌纤维和造成更多的肌肉的生长。

* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. *减少恢复时间：维生素C是至关重要的，以防止自由基损伤，这是加速后的沉重创伤的体能训练。 It is also essential is helping to repair connective tissue.同样重要的是帮助修复结缔组织。 All of this helps decrease the amount of time you are sore.所有这一切都有助于减少所需的时间你是喉咙痛。

* Enhancing Your Immune System: Weight training increases the body’s need for many minerals like magnesium and selenium. *加强你的免疫系统：重量训练增加了身体的需要很多矿物质像镁，硒。 I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral.我总是用一个很好的多种维生素确保我不缺乏任何重大的必不可少的维生素和矿物质。 Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.气虚症状包括肌肉无力和抑制免疫系统，肌肉痉挛和疲劳。

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide.我可以诚实地说，我不能已经建立了机构我今天没有方便和增强补充规定。 I simply don’t have the time or desire to do it any other way.我只是没有时间，或希望做任何其他方式。 This is a choice that you must decide for yourself.这是一个选择，你必须自己作出决定。 You will be spending your money on these products, so make sure that you know their place in your program.您将花费你的钱对这些产品，所以一定要知道自己的位置在您的计划。

IS THIS POSSIBLE? 这可能吗？

Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat.是的，但我必须诚实和说，从我的经验，体重增加要困难得多比失去脂肪。 Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers.即使你正在尽一切权利，它仍将是困难的，因为你是什么打击你的身体自然喜欢。 If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability.如果您是自然瘦，建设令人印象深刻的体质涉及的毅力和决心，但无论任何人说，它是在您的能力。 Good luck and for more information on how to gain weight, be sure to check out my website at http://www.fastmusclegain.com祝你好运，并详细了解如何体重增加，一定要看看我的网站上http://www.fastmusclegain.com

Former “skinny guy” Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world.前“瘦家伙”安东尼埃利斯是作者获得马萨诸塞州使用最广泛的体重增加计划在世界上。 This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries.这个独一无二的计划，旨在帮助人们体重增加肌肉和建设，目前正在使用的90多个国家。 For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com欲了解更多有关如何体重增加和建立肌肉，检查了他的网站http://www.fastmusclegain.com