1 // PROGRESSIVE OVERLOAD.
This is the most important part of learning how to gain weight. If there is one thing you learn from this How to Gain Weight Guide, it is very important to be progressive overloaded, and how important it is if you want to build muscle.
Our body is smart. It will continue to adapt to whatever is thrown at him. So, if one day you throw a 50 pound dumbbell and tell him to lift it, it will work, then repair it yourself so it is stronger to handle it later. Only next time you carry a 55 pound dumbbell. And the next time is £ 60. And so on.
What happens if you continue to do the same thing every week? Your muscles adapt. And immediately, lifting 50 pounds was a piece of cake. High plateau muscle growth.
But if you constantly challenge your muscles, forcing them to have to adapt to a new set of reps or weights, which are more difficult, then the muscles will be constantly destroyed and must improve (eg, getting bigger).
Without this type of ongoing challenge, your muscle growth will stagnate. Instead of being one of those gym people who are worried about barbell vs. dumbbell, or machine vs weight free, just worry about the strength of your muscles every time you go to the gym.
Without focusing on achieving failure, you will face many difficulties finding ways to gain weight. Simple like that.
Below is an example of your program to give you an idea of how you can manipulate weight and repetition using the concept of progressive overload.
WEEK 1 REPS 3×6 WEIGHT 100lbs
WEEK 2 REPS 3×6 WEIGHT 110lbs
WEEK 3 REPS 3×7 WEIGHT 110lbs
WEEK 4 REPS 3×5 WEIGHT 125lbs
WEEK 5 REPS 2×6 WEIGHT 125lbs
WEEK 6 REPS 3×5 WEIGHT 130lbs
Remember that you will not see profits every week. This is a tidal process. A few weeks you will get a ton of strength felt, others you may feel flat. Continue pushing beyond the previous week’s results whether in repetition or weight.
2 // CALCORIC SURPLUS.
Every day you need a certain number of calories to do your daily activities. Say for the sake of the argument that this number is 2,500 calories. Today you consume a total of 3000 calories. Leave you with a surplus of 500 calories.
Where do these excess calories go? Well, if you don’t exercise or do strength training, it will be sent to fat storage. But when you do routine strength training, the excess will be directed to muscle growth.
Trying to achieve a calorie surplus is not a blank check to eat nonsense. Increasing weight, slim and clean means you have to eat well. Your diet must include lots of complex carbohydrates, unsaturated fats and lean proteins. (More about this next.)
How to get tips for weight: Efficient our bodies, not 100% of your excess calories will be directed to muscle growth. There will be a small amount still stored as fat. This is inevitable and doesn’t need to worry you because this is a normal part of how to gain weight.
3 // EAT TYPE OF GRUB THAT IS RIGHT.
Your body is a high-performance racing car. How is the performance in accordance with what type of fuel you will put in the tank.
You put bullshit, it will run like bullshit. You put in a nutrient-rich fuel, it will run like the original. Simple like that.
So what’s good?
CARBON COMPLEX. You may have heard a lot about low-carb diets and all that, or that carbohydrates are enemies. But the truth is that carbohydrates can be extraordinary for you – but you only need to know what to eat. Complex carbohydrates – unprocessed – are rich in fiber and nutrients that will give you long-lasting energy throughout the day. Things like peas, whole grains, oatmeal, beans, brown rice and fruits. I like to load these types of food especially at the beginning of the day so I have a lot of energy to last all day.
PROTEIN. Oh yeah, good stuff. The recommended daily amount you should consume is around 1 to 1.5 grams of protein per pound of your body weight. This recommended daily allotment is every day, too, not just the days you exercise. Great sources of protein include chicken, fish, egg white, and of course good whey protein.
FAT. Yes, not all fat is bad! There are some essential fats that make up about 25% of your total daily calorie intake. Some foods that are excellent sources of essential fats include fish, fish oil supplements (omega 3), nuts and avocados.
How to get a quick tip with weight: Eat immediately after your workout. At this point your muscles look for nutrients and minerals. Give them good things – a combination of protein and complex carbohydrates. You can do this with solid foods like chicken and brown rice, or for faster absorption, shake good protein with dextrose.
4 // REMAIN.
I have seen this many times – someone started a muscle building program, and was so overwhelmed with energy and enthusiasm that they exercised every day, punishing their muscles. After two weeks, they are tired, overworked and have little or no results to display.
What’s going on here?
They do not allow their muscles time to rest and recover. When we lift weights, we actually destroy our muscles. We tear and destroy them. During breaks between exercises, your muscles scramble to rebuild and become stronger. When you don’t give them enough time to recover, they remain in a state of permanent damage, never having the opportunity to return stronger.
There are several easy ways to facilitate this recovery so you don’t have to take a day off at a time to recover.
Do not lift more than 2-3 days in a row. Two are the best case scenarios.
Cardio is mild to moderate on holidays You are fine. Some mild cardio will actually help your feet recover specifically by getting more blood.
Do not lift more than one hour at a time.
Sleep a lot. 8 hours may seem like a lot today, but that can be achieved by planning.
3-4 days rest every few months. When you return, you will rise again quickly.
5 // YOUR PROGRESS MONITOR.
This is something that too many people cannot do. I recommend to each of my clients to use a notebook to monitor their appointment and diet. Doing so will help you in several important areas:
This will help you track your progressive overload. You need to know what you have lifted before to do your best. Trying to track all reps and weights on your head can be scary.
Help you stay motivated. I still feel a proud feeling that swells when I see how far I’ve come. It’s a nice little gift to see your progress on paper.
Take a picture to evaluate your progress. It’s hard to be objective about how we see it. We see ourselves so much in the mirror that it is difficult to measure whether we are making a profit. Take a picture of the week and make a timeline for your progress.
Measurement. Buy yourself a special measuring tape (it’s cheap) and measure your chest, hips, arms, even thighs and take notes every week.