While some hardgainers have such a fast metabolism that they could benefit from also adding cheat meals to their nutrition plan, the best way to gain weight is through a planned and controlled increase in macronutrient intake.By ensuring that the quality of the nutrients is high (such as low glycemic index carbohydrates, low fat proteins and high quality fats) muscle weight gain is optimized and fat weight is minimized.However, in order for a bulk up phase to be effective, it needs to be executed properly.

In this bulk up/weight gain guide I'll teach you the bulking up rules to gaining some solid muscle weight while minimizing fat gains.

First of all, bulking up is not about eating everything in sight and trying to lift as heavy as possible hoping that all of the increased weight gain will come in the form of muscle.

This old school strategy will only lead to excessive fat gain.

The best time, in my opinion, to bulk up is after you have been dieting for a long period of time.

In simple terms that means eating more and training heavier in order to gain muscle weight.

While most of us who practice bodybuilding are trying to lose fat as we gain muscle, there are some people who are interested in just bulking up.

There could be many reasons for this: I see many people who in an attempt to gain weight just start eating everything in sight, and thus, either overtax their digestive systems, thus not being able to eat several times a day, and/or simply start gaining too much body fat, as the case is for those without a hardgainer metabolism.

In order to gain quality weight, the nutrients taken in have to be of a high quality nature.

At this time your body will act like a sponge and absorb all of the nutrients that you give it at peak efficiency in response to the fact that it has not been getting such an influx of nutrients for a while.