To add 10 pounds of muscle requires the right program, determination, and time. The key tips are to eat more protein from sources like meat and dairy, do heavy weight training exercises like squats, deadlifts, and bench press, and get adequate rest between workouts. While supplements are not necessary, following these fundamentals of nutrition, training, and recovery can help anyone gain 10 pounds of muscle through hard work.

1. To add 10 pounds of muscle is no easy task. But you can
defiantly do it with the right program, determination, and
a little time.

2. If you use just a few of these tips, you can make some
progress. But if you use all of them together, you'll make
great progress very quickly!

3. 1. Eat More!

4. To put on muscle, you must eat more. That muscle doesn't
grow out of thin air - eat!

5. You'll also need to be eating your protein. Protein gives
you the building blocks to support and construct more of
your body, especially muscle. Good sources of protein
include beef, chicken, pork (all dead
animals, really), eggs, yogurt, and milk.

6. 2. Damn Hard Weight Training!

7. Bodyweight exercises help, and there's nothing wrong
with kettlebells or CrossFit, but old fashioned barbell and
dumbbell work is really how to add muscle. It's
simple, and people have been using barbells and
dumbbells for decades to add muscle.

8. Lift heavy weights and do big exercises like the
squat, deadlift, and bench press. These big lifts stress a lot
of your body and help you add muscle size quickly.

9. Especially squats - they strengthen your legs, hip, and back
muscles. You can't go wrong with squats!

10. 3. Rest and Recovery

11. Then after you've lifted, rest. Rest is an essential part of
putting on muscle, since you need to give your body time
to grow and add quality muscle.

12. If you eat enough and get lots of rest and sleep you'll do
fine. And remember, if you're really active doing sports or
martial arts or dancing, then you'll probably need more
rest to put on that muscle and if you're just sitting at the
computer all day.

13. Overtraining is the flip side of this. If you're too active and
don't eat enough and don't get enough sleep, you won't
put on the muscle - you might even lose muscle mass! So
do yourself a favor and rest.

14. 4. Supplements

15. Do you really need supplements? No.

16. Sure, your can take them and you might get benefits, but
really hard work in the gym is THE way to add 10 pounds
of muscle. No amount of concoctions or special potions
will make up for a crummy workout program.

17. 5. Genetics

18. Genetics really don't play as much of a role as everybody
seems to think. True, your genetics determine the upper
limit of how much muscle you can have, but anybody can
add 10 pounds of muscle. Anybody.

19. Some people say that they aren't the right type, the iconic
mesomorph who's well muscled. That's B.S. - with enough
sweat and a good workout, you can become much tons
more muscular.

20. Don't make excuses about why you can't reach your goals.
Work hard, have a good plan, and just do it!

21. 6. 20 Rep Squats

22. 20 rep squats is an old program for building muscle fast.
Basically, you do lots of heavy, deep squats (20 of them)
until your muscles are in tons of pain, and then you drink
tons of milk and eat a ton.

23. It's ludicrously simple, and gives you great results.
Workout hard, eat, and rest. Try it.

24. http://truth-about-ab.com/ /