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How to Gain Muscle on a Budget

Gaining muscle and building a fit body doesn't have to cost a fortune. In fact, it's very easy to learn how to gain muscle on a budget. One of the things I love most about weight training and bodybuilding is that no matter how many different "revolutionary supplements" that come out or what celebrity endorses the newest fancy workout equipment, building muscle will always work best when you keep it simple, stick with the basics and use good old fashioned timeless equipment like barbells and dumbbells. So if you are worried that it will cost you a lot of money to gain muscle then go ahead and throw that notion right out the window. Here is all you need to build quality muscle just like anybody else: a gym membership, some protein powder, a multi-vitamin, a pad of paper and pencil, athletic clothing, groceries that fit the specific intent of gaining muscle, and a good solid workout program.

Now, let's break down each item in the list and see how we can make it as affordable as possible: Gym Membership: This will probably be your most costly investment. However, do some research in your area and chances are you will find a pretty good deal. Usually there are gyms in most areas where you can get a membership under forty dollars a month and some of them much cheaper.

A quick side note is although this may be costly for some, it is well worth having a solid gym that has everything you need to workout. Remember that you are trying to gain muscle and trying to shortcut by not having all the weights, benches, and equipment you need will never prove worth it in the long run. Protein Powder: The first place I would recommend is getting a big tub of protein at Costco if you have a card. For around twenty bucks you can get enough to last you all month and perhaps longer. However, never forget that protein powder is a supplement, and is meant to supplement your regular protein intake.

Therefore, if you really want to save money then you can even count the amount of grams of protein in your food on a daily basis and skip the protein powder altogether. Try to eat at least 1 gram of protein per pound of bodyweight, and make the majority of your protein from meat and dairy foods. Multi-Vitamin: Whether you are trying to gain muscle or not, a good multi-vitamin is essential for maintaining good health.

Any major name brand multi-vitamin will do for muscle building purposes. A Pad of Pencil and Paper: You will be using this to record your workouts. Since you are trying to build muscle it is important that you keep a written record of everything you do: exercises, weight, reps, and sets. Athletic Clothing: Most people have this requirement already; just make sure you have good shoes that aren't flat footed, running or tennis shoes will be fine.

Groceries: Since you are trying to build muscle, it should be obvious to make your grocery shopping specific for this. Basic, cheap foods you can get that are good for building muscle are steaks, chicken breasts, vegetables, fruits, milk, peanut butter, ground turkey, eggs, rice, pastas, potatoes, spinach, oatmeal, and tuna. These and a few others are the cheapest groceries that most people consume anyway, but your goal is to focus most of your food consumption on these and to get enough protein and calories. Workout Program: This will cost you nothing but the right information and hard, consistent work.

Learning how to gain muscle on a budget is simple, and so should be your workout program. Focus on compound exercises such as squats, bench presses, overhead presses, barbell rows, pull-ups, weighted dips, and deadlifts both regular and stiff-legged. You can do a few isolation exercises such as curls and tricep-extentions, but don't get too carried away. You can either do a full body workout 2 or 3 days a week or you can do a split routine. Work hard, stay consistent, and focus on adding weight every week and you should be building some quality muscle within the first couple of weeks.

If you look at everything listed above, you will see that it is a very low monthly cost altogether. Most people have most of the necessary requirements already, so many of these things won't even be an additional investment. Never forget that building muscle doesn't have to be complicated, and should never be too costly, it just takes hard work and consistent effort coupled with the right diet and workout program.

Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit

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