Last Updated on January 7, 2021

Protein powders and weight gainers can be a great tool for people looking to gain weight, particularly hard gainers. Protein shakes can contain 500 to 750 calories per shake and are a convenient way to increase caloric intake, even if your appetite is low. White also recommends pumping up the healthiness of your shakes by adding food like oatmeal, bananas, or peanut butter. Be advised that there is some potential for going overboard here. “I would limit it to two drinks a day because otherwise it starts getting into a liquid diet and [whole] food is better,” says White.

Gain Slowly

The American College of Sports Medicine says a weekly gain of one to two pounds is safe, so bulking up significantly is going to take some time. White says you can expect to see a transformation after about three months. This may seem like a long wait but it’s better to take your time and gain weight healthfully.

Get More Sleep

With all the intense workouts, you need more sleep. Being rested can also support you in getting the most out of your workouts each day, while working out when tired can negatively affect your form and make you prone to injury. Given the choice between 30 minutes of extra sleep and a 30-minute workout, White says to choose sleep.

Back Off the Cardio

Guys looking to bulk up have to be very careful about their cardio because it burns a lot of calories, which can make gaining muscle more difficult. Cardio is still key to having a healthy heart, so you don’t want to cut it out completely. Instead, do slower pace cardio, like walking up an incline or using an elliptical. If you do more intense cardio, you may have to up your caloric intake in order to compensate.

Get Beyond the Bench Press

If you want to look good and bulky, remember to involve your whole body. “Some of the most overused exercises I see, of course for guys, are bench presses,” says White. You definitely want to work out your upper body, but since you won’t be doing much running or cycling, remember to give your lower body attention too.