How to gain muscle weight?

According to conventional wisdom you can not build muscle and loose fat at the same time. Building muscle requires a surplus of calories and loosing fat requires a deficit of calories. Last year I did manage to build about 18 lbs of muscle while loosing 5 lbs of fat though.

Body builders usually train in phases. They eat a lot of calories when they are bulking their muscles up then after the are built they go on a diet to loose fat and get “cut” and “ripped”

I’m a big fan of an exercise program called HIT or High Intensity Training. The idea behind this method is quality rather than quantity. You do one very difficult intense set rather than multiple less demanding sets. In my experience this is the most effective training regimen though to tell the truth I did have some joint problems lifting as heavy weight as HIT training demanded.

I’m not sure how advanced a weight trainer you are. If you are just starting out just lift 3 days/week and hit all the muscle groups. After several months of doing that you can switch to alternating different muscle groups and lifting 6 days/week. When you are trying to loose fat add some cardio after your weight training session.