How to Gain Weight and Bulk Up If you are thin and want to get bigger and gain weight, here's some "how to gain weight" information that I think you may be able to use. If you are thin and want to get bigger and gain weight, here's some "how to gain weight" information that I think you may be able to use.
- Improper diet. Most people are not eating enough protein and eating too many simple carbs and not eating a weight gain diet.
- They are not stressing their muscles during each workout. You don't have to kill yourself, but you must subject your body to out-of-the-ordinary stress each workout to grow muscle and to gain weight.
- They lack consistency. They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan to gain weight. No program will work for you if you are not consistent.
To gain weight and bulk up, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.
Here's some basic how to gain weight information and things you should be doing to help you bulk up:
- To gain weight you must eat more calories than your body burns off, so EAT MORE! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy). In other words, you need a weight gain diet.
- Start eating six meals per day (space them out to about once every three hours). This is a weight gain diet used by those who know what they're doing.
- Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.
- Keep your workouts under one hour. Short and intense!
- Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.
- Use heavy weights and low reps, rest 3 minutes between each set.
- Do only 2-3 exercises per body part.
- Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.
Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest
- Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
- Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.
Sample Splits
Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people
Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off
Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off
Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off
Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.
Sample Weightlifting Workout Routines
This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines.
Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes
Back
DeadliftLat Pulldown (or weighted pull ups)
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Triceps
Tricep Press Down
Dips
French Press
Legs
Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
