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Back: jerks, bent over rows
Legs: deadlifts, squats, lunges
Shoulders: Military Press
These major muscle groups combined with the corresponding exercises have an effect on weight gain. The weight used in these exercises should be heavy. You should be able to do 6 reps before complete failure. If you poke around October-December repetitions, put more weight on the bar. Do about 4 sets with 60-90 seconds rest between each set.

Try increasing the weight each week. If you want to combine a large group of muscles with a small group of muscles, that's fine. Be sure to make a great routine muscle group exercises.

Sleep and rest is important

Your muscles grow when you sleep. If you have trouble sleeping, then you will struggle to gain muscle weight. Get at least eight hours of sleep each night is crucial in the fastest way to gain weight. You will see an improvement in your muscle gains, once you start getting the proper amount of sleep.

Eating before and after workouts

Eating before and after exercise, play an important role in muscle growth. When you eat a well balanced, just before workout meal, you'll have plenty of energy to perform your exercises.

Eat a serving of complex carbohydrates and protein about 90 minutes before your workout. About 30 minutes before your workout, eat simple carbohydrates, like a banana or a kind of fruit to give you some quick energy to start. Complex carbohydrates will give a constant amount of energy during your workout, and protein will help your muscles break down during training.

After training, eat whey protein is quickly absorbed as a simple carbohydrate with protein. The sugar from simple carbohydrates help transport whey protein for muscles for a quick start of the recovery process. Also, eating a little more protein from a food source of complex carbohydrates and about 90 minutes after a workout to help other aids to recovery. Then, continue your normal diet throughout the day.

Control portions of protein and carbohydrates

Consuming the right amount of protein and carbohydrates is the last item on the quickest way to gain weight. To gain muscle mass, you must eat 1 and 1/2 gram of protein per pound of body weight you have. You should also consume 2 grams of carbs per kilo of body weight. By doing this, you need to spread your meals. The best way is to eat every 2-3 hours.

The only time control of the game, even just before and after your workout. You should consume twice the amount of fuel and recovery training. It should be 2500 calories to add a pound of muscle in the body