Lots of guys were born skinny and have a hard time gaining muscle weight. Usually these guys are classified as "hardgainers" or "ectomorphs." You may have heard those terms thrown around if you've been doing research on how to gain weight.
In order to make consistent muscle gains, it really boils down to 3 main things: Weight training, eating, and rest. Heavy weight training will put your muscles under stress and force them to grow larger to adapt. Eating the right foods (and the right amount of calories) will give your body the fuel it needs to grow. And getting enough rest is the often overlooked part of weight gain. It will ensure that your body has the time it needs to repair and grow new muscle tissue before its put under stress again.
Let's quickly talk about what you can do today to start gaining weight fast.
#1: Increase your daily calories to 20 x your bodyweight.
Take your current bodyweight and multiply it by 20. This will give you a good estimate of the number of calories you need to eat to start making gains. If you weigh 138 lbs. right now and you multiply that by 20, you get 2,760. So you should start eating 2,760 calories a day in order to start making gains. If you're not making gains after a week, increase your daily calories by 200. Keep doing this each week until you start packing on weight.
#2: Lift heavy weights
Forcing your body to do something it's not used to will cause it to grow and adapt. So when you lift heavy weights, your body is forced to grow larger to ensure that it can handle the stress.
When you go to the gym you should lift weights in the 6-8 rep range for the biggest increase in size. But you should also lift within the 2-4 rep range to increase your strength as well. My advice is to start off with 2-3 sets per exercise. Start off lifting in the 6-8 rep range, and add weight to the bar for each consecutive set you do.
#3: Get 8 hours of sleep
Don't overlook this one because it's important! I know it looks too easy, but getting enough sleep will give your body a chance to repair and grow larger. If you're not well rested your strength in the gym will drastically decrease as well and your workouts just won't be the same. Do yourself a favor and get at least 8 hours a night. This will ensure you grow quickly.
Follow these simple steps and you can start gaining weight fast. Stay consistent with your diet and weight training program and you will see visible results come after just a few weeks. Those who stick with their program will gain the most weight.
By Steven R. DeAngelo.
In order to make consistent muscle gains, it really boils down to 3 main things: Weight training, eating, and rest. Heavy weight training will put your muscles under stress and force them to grow larger to adapt. Eating the right foods (and the right amount of calories) will give your body the fuel it needs to grow. And getting enough rest is the often overlooked part of weight gain. It will ensure that your body has the time it needs to repair and grow new muscle tissue before its put under stress again.
Let's quickly talk about what you can do today to start gaining weight fast.
#1: Increase your daily calories to 20 x your bodyweight.
Take your current bodyweight and multiply it by 20. This will give you a good estimate of the number of calories you need to eat to start making gains. If you weigh 138 lbs. right now and you multiply that by 20, you get 2,760. So you should start eating 2,760 calories a day in order to start making gains. If you're not making gains after a week, increase your daily calories by 200. Keep doing this each week until you start packing on weight.
#2: Lift heavy weights
Forcing your body to do something it's not used to will cause it to grow and adapt. So when you lift heavy weights, your body is forced to grow larger to ensure that it can handle the stress.
When you go to the gym you should lift weights in the 6-8 rep range for the biggest increase in size. But you should also lift within the 2-4 rep range to increase your strength as well. My advice is to start off with 2-3 sets per exercise. Start off lifting in the 6-8 rep range, and add weight to the bar for each consecutive set you do.
#3: Get 8 hours of sleep
Don't overlook this one because it's important! I know it looks too easy, but getting enough sleep will give your body a chance to repair and grow larger. If you're not well rested your strength in the gym will drastically decrease as well and your workouts just won't be the same. Do yourself a favor and get at least 8 hours a night. This will ensure you grow quickly.
Follow these simple steps and you can start gaining weight fast. Stay consistent with your diet and weight training program and you will see visible results come after just a few weeks. Those who stick with their program will gain the most weight.
By Steven R. DeAngelo.
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