How To Gain 1. 5 Pounds Of Muscle In 3 Months. Putting on 1. 5 pounds of muscle in just three months isn’t all that unrealistic, though at the same time, this is a goal that many make for themselves yet fail to achieve. Chief Obstacles To Packing On 1. Pounds Of Lean Mass In Only 9. Days: Performing the wrong exercises. Not using heavy enough weight. No or minimal progressive overload. Not eating enough. Not eating at the right times. Proven Formula For Packing On Muscle In A Relatively Short Span Of Time: Major emphasis on compound exercises. Using maximal weight loads for 8- 1. Increasing daily food intake. Eating 5- 6 meals a day at specific times. As easy as this formula sounds, it goes unheeded by many trainees aspiring to put on muscle fast. Learn how to gain weight fast with this ultimate guide! Complete with foods to gain weight, weight gain diet and workouts. How To Gain 20 Pounds In 28 Days: The Extreme Muscle Building Secrets of UFC Fighters 349 Comments. Thinking about bulking and cutting to build muscle and lose fat? Learn how to properly bulk up and cut for the best results possible. Finding The Food: How We Did It Real photo taken of the author in action. Our mission was to find the highest protein fast food across all of the most popular fast. All posts; 5 Reasons Why Squats Are Stopping You from Getting BIG Arms; 21 Things That Successful Fitness Models and Bodybuilders Have In Common; 5 Cruel Ways Natural. There are additional methods for quick hypertrophy, which will be covered later in this article. It’s important to first cover the most common mistakes and the most effective strategies. Mass Building Exercises. Many new trainees and even those who’ve been visiting the gym for a long time and still haven’t gained much muscle, believe that the secret to gaining mass is to exhaust themselves with weights; type of exercise doesn’t really matter. So what happens is that a man will spend literally 4. After 4. 5 minutes, his biceps are killing him. The second man indeed does isolation routines to refine the peak of his biceps, but he doesn’t spend too much time with this isolation routine because he’s busier performing the mass building compound moves. How to Build Muscle for Skinny Guys: My 62lbs Weight Gain Transformation. Updated on January 4, 2016 by Regev Elya. 409 Comments. A compound exercise works several joints, and therefore several muscle groups, simultaneously. An isolation move like biceps curls and leg extensions works only one joint at a time, and hence, one muscle group. Isolation work is fine for additional shaping of muscles and bringing them out more, but the answer for solid muscle volume gain is in a regimen that’s concentrated on compound exercises, namely: Barbell Squat. Deadlift. Leg Press. Bench Press. Incline Press. Lat Pull- Down. Bent- over dumbbell row. Dips. These exercises are the basics, though there are other compound moves such as chin- ups and T- bar rows that are valuable for gaining muscle. In order to put on muscle fast, one must lift as much weight as possible. This doesn’t mean stretching out training sessions to two hours, or training every day. It means time under tension, and volume: moving the greatest loads within 4. Longer than that is not necessary, as exhausted muscles won’t work efficiently. Plus, the psychology of knowing a training session will be two hours can backfire, in that a person may subconsciously hold back on effort to “preserve” strength for the second hour; or, he may hold back simply because facing a two hour workout can be dreadful. Amount Of Weight Lifted. The trainee should lift as heavy a load as possible for 8- 1. This means that a ninth to thirteenth rep cannot be completed. Failure training guarantees that the volume inside a muscle cell will grow, to accommodate the exertion; the result is a bigger muscle cell (sarcoplasmic hypertrophy) because the “machinery” such as capillaries within the cell has increased in number and density. The best way to lift as heavy as possible is to do compound exercises. Which exercise can you lift a heavier barbell with? A biceps curl? Or a deadlift? Which routine can you lift more with? A leg extension, or a leg press? More weight lifted = more mass gained to accommodate the load. The goal should be to lift as much weight as possible—with proper form—for 8- 1. The proof of this is everywhere. Next time you see a man performing a leg press with a humongous amount of weight, note the size of his legs. Every man with a massive chest and shoulders can bench press a lot of weight. Every woman who can squat a significant weight load does not have the legs of a distance runner. A woman who looks like a fashion model cannot bench press 1. There is a direct relationship between strength and muscle size (though it’s important to note that maximal overall body strength is achieved with power lifting protocols, which do not generate the greatest hypertrophy). Progressive Overload. The trainee must continually strive to lift as much as he or she can within that 8- 1. If one can do a thirteenth rep, it’s time to add weight, even if it’s just a two and a half pound plate on either side of a barbell. Do not wait till you can do 1. In fact, one school of thought sets the rep max at 8- 1. Don’t go overboard with progressive resistance in that you find yourself doing 5- 7 rep maxes. This is more like power lifting, and though you’ll get very strong, there will be a sacrifice in some hypertrophy. This is because shorter reps don’t fatigue the muscle cells as much as do longer sets (8- 1. RM), and thus, there won’t be as much of an increase in the cells’ machinery that handles fatigue. Less machinery = smaller increases in volume = less hypertrophy = less lean mass gain. What To Eat? It’s common for a skinny guy to take up muscle building without making a conscious effort to eat more. It’s a myth that every skinny person already eats a ton. This is false. Some people have small appetites, and as a result, are on the thin side. Another point to consider is that many “skinny” people are thin because they have very low muscle volume. Their body fat percentage can actually be a lot higher than a bigger, heavier person who has much more muscle mass. For “skinny” or even medium- framed people, a calorie surplus is a must. This is easily accomplished by eating more than what one normally eats, and by adding a few meals to the daily roster; the ideal total is five or six a day, though even seven can be worked in. These need not be heavy, five- course meals. Often, there are only three items in most of these meals, sometimes only two. Meals should contain: 2. A helping of complex carbohydrate that can fill a large palm (potatoes, yams, rice, barley, oats, or two slices of whole grain bread)A vegetable or fruit side such as steamed broccoli, a tossed salad or a bowl of berries. These are general recommendations for “clean” eating. Another school of thought endorses the “bulking” approach, in which it’s a free- for- all: Trainees are encouraged to load up on fast food, chocolate milk, pancakes, ice cream, pizza and burritos. This is an unhealthy way to eat. Just about every actor who goes on a training program to add 1. Another method is GOMAD: gallon of milk a day. This, too, is impractical, if for no other reason that many followers of this complain of diarrhea. Six mini meals a day of quality proteins, carbohydrates and fats (nuts and seeds, olive oil, coconut oil, fish, grass- fed beef, wild game), plus supplementation with whey protein, are more than adequate for mass gain. Another effective approach is that of either having one cheat day a week in which the trainee indulges (within reason) in pizza, French fries or other “junk” foods, or, only on weight training days he or she allows one or two palm- sized portions of cake, candy, sausage, etc. A calorie surplus will be used for building muscle volume. For people wanting to lose body fat, they should cut way back on junk food and avoid eating to the point of fullness; this alone is often adequate enough to drop body fat. Portions at each meal should be controlled to prevent fat gain or to lose excess fat, e. When To Eat? The general rule of thumb is every three hours, especially for skinny people, even if all they can get down is a handful of nuts or a tuna salad. Many people, even though trying to gain muscle, go long periods without eating. Fatigued muscles need a steady supply of nutrients to rebuild after workouts. Breakfast is a must because after fasting overnight, muscles are starved for protein and carbohydrates. Within one hour of a workout, a meal should be completed. This means some planning, even if it’s ham and cheese on a bagel at the shop next door to the gym. Over time the trainee will learn to better plan so that post- workout meals consist of healthier items, like a tuna sandwich on whole grain bread plus a fruit platter, or a vegetable omelet and big glass of juice. Post- workout meals should include fast- acting carbohydrate sources like fruit, juice, dairy products, or even the day’s cheat treat. In other words, if one plans on eating cheesecake or a can of sugary soda on a training day, this type of food should be taken within one hour of the workout: soda with that tuna sandwich. The sugars will be efficiently used to help shuttle protein to hungry muscle cells, rather than stored as fat. Protein should be taken shortly before bedtime to help muscles recover overnight. For those wanting to lose fat, avoid carbs close to bedtime. Whey protein powder is best taken as the post- workout meal, but this isn’t always possible for busy people. Whey should be eaten every day, though, and first thing in the morning is another ideal time: 2. How to gain muscle fast does not mean mindless eating, stuffing one’s self or “eating like a pig.” It means conscientious eating of cleaner foods at opportune times. A grueling workout will also increase appetite for many people. How To Gain 1. 5 Pounds Of Muscle In 3 Months: Additional Strategies. Train no longer than 6. Take 6. 0- 7. 5 seconds in between sets to incur significant fatigue, which will boost fat burning as well as boost gain in muscle volume. Take a few to several minutes in between routines. Train each muscle group twice a week. Frequency is a major force in hypertrophy. Never train the same muscle group two days in an row. Work large muscle groups before smaller ones, e. Good isolation routines are biceps curls, dumbbell lateral raises, triceps push- downs, done with heavy weight, at the end of sessions. These comprise a minority of the routines. The biggest meal of the day should be the post- workout meal. How To Gain Weight Fast: The Ultimate Guide For Skinny Guys. Introduction. I was once a skinny guy. A very skinny guy. Not only that, but I was also what you might call . There was no way in the world you would catch me with my shirt off in public. I also had a very hard time gaining weight. At times it seemed like I was eating from sun up to sun down, but despite this, the scale stuck around 1. Two and a half years later, by the time I had reached the age of 2. I was 1. 90 pounds of solid muscle, stronger than I ever imagined I could be, and girls were talking to me. This probably sounds like hyperbole, or some sort of a sales pitch. I apologize if it does, but it's the God's honest truth. In this article I want to share a few things I learned during those years. I will be providing you with specific advice of training, nutrition, cardio, rest and even supplementation. If you have any questions, or if I can help in any way, please please your questions or comments below. Here are the major reasons why I wasn't making progress: Cardio Overkill - I was exercising way too much. WAY too much. During the Summer months I was outside from sun up to sun down, running, playing baseball or basketball, or swimming. When I wasn't outside, I was indoors doing some form of cardio - step ups, jumping rope, or even aerobics (yes, it was the early 8. It wasn't unusual for me to run 3 miles a day, do 4. This was just another typical day for me. So here's the problem: while I was certainly fit and healthy from all that exercise, I was expending a crazy amount of calories. Am I telling you that I should have stopped exercising completely? Of course not. Cardio work is a great way to improve overall health. The problem with doing . The more cardiovascular work you do, the greater the tendency for it to impact your results. If your primary goal is to gain weight and build muscle, then it would make sense to not push cardio too much. This is a competing goal; one that is in direct conflict with your weight gain goal. Because of this it makes sense to minimize the amount of cardio you do. If you are a skinny guy, keep cardio sessions to . If you play sports, or have an active lifestyle and can't really reduce cardio, then it's time to improve your diet. Not Eating Enough - Most skinny guys think they are eating enough, but are really only guessing about daily food intake. Here's what I recommend: instead of guessing, spend a week logging everything you eat. Don't change your eating habits, meaning don't purposely eat more or less than normal. At the end of the week spend the time going through your food choices. Learn exactly how many calories you ate, on the average, during the course of the last 7 days. If you need help, there are numerous websites and books that provide nutritional information on every possible food item. How does this number look? Is it above 3,0. 00 calories per day? I am guessing that your food intake is less than expected. Gaining weight and building muscle is like every other endeavor in life, meaning that it requires a certain minimal time investment to become proficient. If you want to make the basketball team, you'll need to put in some practice time. If you want to conquer the latest Xbox game, it will require a minimal time investment as well. If you want to gain weight, you'll need to invest some time in analyzing and planning your eating plan. Remaining Weak - Progressive overload is king. If you are not pushing yourself in the gym to build strength, you won't build muscle. Stay weak, stay small - this sums it up nicely. When you push for strength you are forcing your body to respond. In response to this demand, you will build muscle - if, you aren't undereating. During my teen years I did a lot of bodyweight work, along with bench presses and curls. Unfortunately, I used the same weight over and over again, week after week, year after year, and was unable to build any muscle. No one ever told me that the body adapts rather quickly to a certain weight, and that more resistance would be required. I thought that I could magically . We can control how much cardio we do each week. Let's move on to the next step of our journey, and learn . If you have any questions regarding diet and nutrition, please don't hesitate to leave them in the comments section below. This uncertainty is a major part of the problem. If you can't gain weight, something must be done. You are left with 2 choices. Keep doing what you're doing, in this case guessing how many calories you are eating on a daily basis, and hope you gain weight. So, with that said, let's get started. Grab a notebook, computer, an i. Pad, i. Pod or phone. You will need to write down everything you eat and drink this week - no exceptions. If you are not sure of the exact quantities, notate things in a manner that makes sense to you. For example. A fist- side portion of potatoes. Some of this will be guess work, but that's part of the learning process. Don't fret if you feel like this may not yield 1. That's not the point. The point is to start learning about foods, their calorie content, etc. Now, calculate a daily average. How many calories are you eating per day? Is this number lower or higher than you expected? Use this as a starting point: Calories. Add 5. 00 daily calories to the average you calculated above. Protein. Make sure you are eating at least 1. Fats. Make sure at least 2. Carbs. With your protein and fats in place, fill in the rest of your daily calorie intake with quality carbs - fruits, veggies, grains, etc. It is certainly ok to eat more than 1. While studies indicate you may only need 1. Because of this, it's better to eat a little more daily protein, rather than a little less. High protein intake is perfectly safe to those of you without pre- existing kidney issues. Eating more protein can also help to balance out your eating plan, so that you don't have to be so carb reliant. It can be hard to force feed yourself heavy carb meals when you aren't feeling overly hungry. The recommended 2. Fat is calorie dense, holding 9 calories per gram, compared to proteins and carbs which only have 4 calories per gram. What does this mean? It's easier to get in your daily calories if you increase your fat intake. You won't feel as full, because fats are more calorie dense. If you are having a hard time enough enough food, you may want to increase your fat intake as high as 4. This will make reaching your daily calorie goals much easier. Some will consider this rate . You will build a lot of muscle mass, and look great after 2 years. Some of you may prefer to gain weight more rapidly than this. While more rapid weight gain can work for some, usually it's a recipe for fat gain. The human body can only add so much muscle mass per day, week and month. The faster (more aggressive) you push your weight gain, the more likely you are to accrue a higher body fat percentage. This isn't what you want. During this time you are increasing your carb intake, most likely your sodium intake, and your digestive demands. Your body is holding a lot more water. This is not rapid fat gain, so don't panic! After 2 weeks, weight gain will normalize. Weeks 3- 4 will tell the true story. Make these adjustments based on your weight gain during weeks 3- 4: Losing Weight - Code red! Add 7. 50 calories to your daily intake. Ignore what the scale says for the next two weeks, and make new adjustments based on what happens 3- 4 weeks from now. Holding Steady - Add 5. Re- assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month. Slow Gain - Add 2. Re- assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month. Optimal Gain - Stay the course and don't change a thing! Rapid Gain - If you're gaining weight too quickly, drop your daily calories by 2. While you don't want to eat a ton of junk food, taking in 1. It may actually help you reach your calorie goals. Life is about balance. As long as you are eating mostly whole, nutritionally dense foods, it's ok to add some junk in each day. They are full of good nutrition, cost- effective, calorie dense, and found at every grocery store. A little of each of these foods goes a long way. You can add small servings of these foods to shakes or meals, or use them as snacks in between meals. They add a ton of calories (and flavor) without leaving you feeling overly full. The following shake can be consumed once per day, and contains 1,0. Simply add the ingredients into a blender, blend until smooth, and enjoy. Building muscle is rather simple. It requires: Consistency - Not missing workouts. Consistency plays a major role in making quality gains. Progressive Overload - You must get a lot stronger than you are now. No exceptions. There is no . The better your tools (exercises), the better your results. Patience - Gains take years, not weeks. Look 2 years down the road, not 2 weeks. You can make amazing progress in 2 year's time, so dedicate yourself to sticking with a plan. The following 3 step plan is merely one possible way to build muscle. With that said, it's a very effective approach. Combine this plan with enough food, and you will see some very impressive results. Here is an overview of the program: Step 1 - Priming Stage. This is a one month introduction. You will begin with one set per exercise, and after a couple weeks you will move on to 2 sets per exercise. Step 2 - Building Phase. This is a five month phase that will help you maximize your beginner gains. Step 3 - . The last phase of the program, you will continue to use this phase as long as strength gains remain consistent. Push each set for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your form starts to slip. Weight. Use the same weight for each set of a given exercise. Rep Minimums. Each exercise has a . So when you see a . During weeks 3- 4, use 2 sets per exercise.
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