Why You NEED to Eat More AND Workout to Build Muscle And Gain Weight

Hey guys,

In this week's newsletter I decided to answer another "KILLER" question that I got from one of your fellow subscribers.

Today's newsletter will reveal why you NEED to workout if you're trying to gain weight and build muscle.

So here's the "Killer" question that sparked today's newsletter post:


hello I watch your video and it really helped but I still have one question. Can I still gain weight eating eggs if I don't exercise?

thank you,

Navid...(Nick name I'll use for our friend)


I know it's a rather short question but there is a BIG problem assoicated with it.

After reading this question I realized that our friend Navid.. isn't familiar with the muslce building formula and the crucial role exercising plays when you're trying to build muscle (especially if you're a naturally skinny guy or hard gainer.

And I realized if one of my subscribers had this question then AT LEAST 20 others or more, possibly even you had this question in some way shape or form.

So before I get into the meat and potatoes of WHY exercising is so darn important even though it's something alot of guys don't want to do either because they're not used to working out, they find the idea of being "the skinny guy" in the gym intimidating (trust me I've been there), or they're just too lazy, I want to go over my muscle building formula first and foremost.

Everything I do to build muscle and everything i teach comes from this formula so it's VERY, VERY, VERY IMPORTANT.

Here's my muscle building formula:

Proper Nutrition + Proper Workouts + Proper Recovery = MASSIVE MUSCLE GAINS

Yes, you need ALL 3 components to get to the end of the equation (Massive Muscle Gains). If one is missing, it won't work. Trust me on this one, you need them ALL to get the results you want.

So now that you know the formula, let's dive in to why you NEED to workout in order to build muscle.

First, I want you to notice what's at the beginning of the equation, "Proper Nutrition". Proper Nutrition is important and you should look to start with your nutrition plan which includes what  foods to eat, when to eat it and how often to eat it before you move onto the other components.

Proper Nutrition is a whole other section in itself and would take way too long to explain why it's SOOO important to building muscle as well. But for the sake of this newsletter I'm going to put Proper Nutrition in the simplest terms as possible.

In order to build muscle you need to consume more calories than your body burns. So let's say your body burns 2,000 calories just to get through the day, you're going to want to consume MORE than 2,000 calories EACH day if you want to build muscle (somewhere between 2,500 - 3,000 calories would be a good range to shoot for).

So in short, if you want to build muscle you'll have to consume EXTRA calories daily. (there's much more to take into consideration but this is the simplest way to explain it)

So now that you know the role nutrition plays, here's why you NEED to workout if you want to build muscle.

It's real simple actually.

Your workouts tell your body what to do with all those extra calories you're consuming.

See when you workout (the right way) you're literally wearing, tearing and damaging your muscles to the point where your body says "Holy crap I better make these muscles stronger" so that the next time your muscles are exposed to such stress it can handle it better and get through it without getting damaged so much.

Read my previous post for my Tornado and House example to understand how your workouts effect your body.


What if you don't work out and you consume extra calories each day?

The simple answer is:

A) It'll get rid of it / speed up your metabolism and burn it off

B) Convert it into fat

C) Convert some of it into muscle

It really depends on your genetics and where most of those calories come from (i.e. junk food like "chips and soda" or whole foods like "whole grains and lean meats") that'll dictate what your body does with those extra calories IF you don't workout.

If you're a naturrally skinny guy odds are your body WILL NOT convert those extra calories to muscle UNLESS you tell it to through properly designed workouts.

If you're a naturally skinny guy then odds are your body will get rid of those extra calories or in most cases convert it to fat. That's why some skinny guys get that "skinny - fat " look. It's basically a skinny guy with a pot belly or beer belly type stomach.

And I know ALOT of guys who suffer from this.

So if you plan on building muscle as a naturally skinny PLEASE do proper workouts along with consuming extra calories each day to get the results you want. Because if you don't tell your body what to do with those extra calories you're consuming, it's just going to pick one on it's own. And just to let you know, building muscle is at the end of your body's "To Do" list.

I hope this post helps our friend Navid and anyone else who had this question at one point in time as well.

If you'd like to ask me a question leave a comment below or shoot me an email at Richard [at] buildmusclechallenge.com and I'll try my best to answer your question ASAP.

Please keep in mind I get TONS of emails and messages, so it may take a while for me to get to your specific question.

Only if you're interested, if you get your DVD Casestudy and Step By Step Action Plan when I release it I'm going to provide you with a 30 min. 1-on-1 coaching session FREE of charge so that I can answer ALL of your *BURNING* questions, see what you're doing wrong and create a game plan for you so you can start seeing results IMMEDIATELY.

If you're interested and would rather hop on the phone with me for a 1-on-1 coaching session rather than wait for me to get to your question via email which takes rather long due to my BUSY schedule then click the link below and sign up for my DVD Casestudy waiting list so you'll be first to know once it's available so you can grab one of the limited spots available.

Click here to sign up for my DVD Waiting List

Don't forget to leave your comment below letting me know what you thought of today's newsletter and if you have any additional questions.

Take care and til next time,




Hardgainer Workout Tips – Build Muscle Challenge (Vol. 3) is live!!!


Are you ready for a FUNNY story plus some hardgainer workout tips? Well me and my nephew just finished our 1st day of training, and let me tell you it was TOUGH. But we did it! And as a result we learned some things about what helped us during our workout and what hurted us with our workout and we're going to share that with you today.

First off, when you're working out especially when you're trying to build muscle fast always try to do the following:

    Hardgainer Workout Tips:

- Drink plenty of H20 day in and day out. (As a hardgainer trying to gain weight, you're going to be consuming alot more food and nutrients daily, drinking plenty of water ensures that your body is absorbing all this good stuff in a fast and effective manner, if you don't don't be suprised if and when you start to get cramps in your stomach and throughout your body "NOT FUN" trust me.

- Always know how many reps and sets you're going to do before you start each workout. (this will get you in and OUT of the gym as soon as possible)

- ALWAYS bring a pen and pad to the gym so you can keep track of where you're improving and where you're lacking (VERY IMPORTANT).

- Start ASAP, don't wait. Plan ahead as much as possible then GO FOR IT. You'll workout all the minor details of your workouts and nutrition as you go.

- And when someone asks you if you could do a hundred pounds "make sure you could do a hundred pounds" LOL (FUNNY STORY)

If you want to learn how to build muscle with less effort, even if you're a skinny guy, hardgainer, or have a fast metabolism be sure to subscribe to our YouTube channel for our latest videos and tips you won't find anywhere else at:


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Hardgainer Workout Tips: Muscle Building Basics For Hardgainers

As a hardgainer there are certain "Muscle Building Basics" you need to follow in order to build muscle. As a skinny guy, it's super important that you follow these fundamentals during your workout if you want to build muscle quickly Even if you've tried to gain weight before in the past and failed odds are you weren't applying the fundamentals, either in your diet, your workout, your recovery or any combination of the three.

Remember, even the skinniest guys / hardgainers can build muscle fairly quickly as long as they follow the fundamentals. They're that important.This article is going to outline the basics you NEED to follow if you want any kind of Muscle Building success in the gym.

The #1 Goal Of Your Muscle Building Workout

When you’re working out to build muscle, you have one main goal. You "HAVE" to stress as many muscle fibers as possible with a load it has never handled before. In other words in order for your muscles to grow consistently, you have to expose them to stress that they've never been exposed to before. The easiest way to do that is to conitinuosly increase the intensity of your workouts so that you expose your muscles to new muscle building stress on a regular basis. This is the "key" to consistent muscle gains in the gym.

What is intensity?

Intensity is simply the amount of work done within a given time period (i.e. - within a 45 min. workout). The higher the intensity, the more stress is being put on the muscle. There are 4 basic ways to increase intensity. You can…

  • Increase weight
  • Decrease the amount of time between sets (reducing the amount of time you’re resting)
  • Do more reps (lifts) in a set with the same amount of weight you used earlier
  • Do the same amount of reps in less time. If it took you 12 seconds to do 8 reps in one set, doing that same set in 8 seconds next time will increase the intensity


IMPORTANT: increasing weight isn’t the only way to increase intensity. Each of the four intensity increasing methods builds muscle in slightly different ways. For example, increasing weight tends to increase muscle building (muscle mass) and muscle strength while doing more reps tends to increase muscle tone and muscle endurance. For great looking muscle, you’ll need a healthy combination of all the intensity increasers.

The Foundation of Your Hardgainer Workout Routine

As a hargainer the foundation of your workout routine should be compound excercises.

Compound exercises work multiple muscle groups at a time. Squats are a great example. Squats work more than the hamstrings. They also stress the quads, lower back, and calves. Other compound exercises include the bench press, deadlifts, pull ups, and dips.

Isolation exercises work only 1 muscle group. Bicep curls are a good example. When you do bicep curls, you only work one area of your arms. The biceps. Leg extensions, hamstring curls, and calf raises are some examples of isolation exercises.

As a hardgainer trying to build muscle fast compound exercises are far more effective than isolation exercises. Compound lifts stresses more muscle fibers than any isolation excercise ever could. The more muscle fibers you stress / work the more muscle you'll build. PERIOD. Isolation excercises have there place, but when you're trying to build muscle fast and "bulk up" compound excercise should be the heart and soul of your workout plan.

How to Maximize Your Muscle Building Results

In order to maximize your muscle building results from your workout program you have to focus on your "negatives".

What are "negatives"?

Negatives are the portion of the lift where you're bringing your muscle to a relaxed state. For example the "negative" portion on a bicep curl would be when you're bring your arm down and bringing your bicep to its natural "relaxed" position. In other words its the opposite motion of the "pump" if that helps.

Negatives are super important, because it's during the portion of your excercise where you can put your muscles are under the most amount of stress for a longer period of time during your workout. For this reason if you want to build the MAXIMUM amount of muscle during your workout you have to focus on your "negatives". And to properly achieve this you need to follow a muscle building tempo.

Lifting with tempo is a more ignored part of muscle building. But it’s very important. When you lift with tempo, you’re lifting at a controlled rate.
To maximize your muscle building results during each workout, follow this tempo formula…

  • Take one second to lift the weight
  • Pause for one second at the top
  • Take no more than 3 seconds to bring the weight back down
  • Repeat until you have completed your set

You’ll have to suck up some pride when lifting with tempo. You won’t be able to lift as much weight as you would if you were pumping as fast as you could. But remember, your goal is to build muscle, not show off how much you can lift!

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