HOW TO GAIN WEIGHT FAST

Some people might have already known that I am working so hard this few months to gain weight. And obviously a good success with 5kg gained in a week, but after that, flat :( Probably would like to share some tips with you guys, after I did a lot of researches on this matter. Typical Shafiq Fhadly I guess.

One big misconception that people are suffering from is that “as long as the work your muscle to exhaustion i.e. doing a ton of pushups etc., you will get bulk.” These few tips coming up in this article are actually the summary from difference sources. You might find the wordings are somehow probably the same. Let us not take this as plagiarism, but more on info sharing. I will put reference at the bottom of this article.

This is the simple equation.

Proper Nutrition + Proper Workouts + Proper Recovery = MASSIVE MUSCLE GAINS

Yes, you need all these 3 Components to gain weight.

Rule No. 1: Obviously Eat a lot

First, Proper Nutrition is seriously important and you should look to start with your nutrition plan which includes what foods to eat, when to eat and how often to eat before you move onto next components. In order to build muscle, you need to consume more calories than your body burns. So in short, if you want to build muscle you will have to consume extra calories daily. Of course, there is much more to take into consideration but this is the simplest way to explain.

What you have to do is to eat at least 6 and hopefully up to 8 times a day. The meals should be an average size because it will be hard if you had a whole chicken for your dinner, and 2 hours later with another 2 large pizza. Most weight training magazines have a good idea of what you need to eat but mostly you will want to eat 30 grams of so of protein, 60 grams of carbs and another 30 grams of fats.

Rule No. 2: Workouts

So now, that you need to workout. It is really simple – Your workouts tell your body what to do with all those extra calories. When you workout, you are literally wearing, tearing and damaging your muscles to the point where your body says “Holy crap I better make these muscles stronger” so that the next time your muscles are exposed to such stress it can handle it better and get through it without getting damages so much.

What if you don’t work out and you consume extra calories each day? The simple answers are:

a) It will get rid/flush out from your body or speed up your metabolism to burn it off

b) Convert into fat
c) Convert some of it into muscle.

If you are a naturally skinny guy odds are your body will not convert those extra calories to muscle unless you tell it through properly designed workouts. Some others will convert it to fat. That’s why some skinny guys have a pot belly or beer belly type stomach, especially after get married.

Rule No. 3: Proper Recovery

Rest is very important for your body to recover from workouts. In learning how to gain weight you are going to find that you will need to get lots of rest during the day and then at least 8 to 10 hours of sleep at night to try rest and recover your body from the very tough workouts. one of the best reasons to get a lot of sleep is for hormone levels in a test that studied 11 males that deprived them of sleep, during the height of their sleep debt, subjects took 40 percent longer than normal to regulate their blood-sugar levels. This is an early market of diabetes.

HOW TO MAKE IT FAST …

This is a serious-burning questions, not just for the people who actually want to gain weight, but coming from all people (especially guys) doing exercise to build their muscle. “Do pushups help in adding muscle fast?”

Here is the myth:
One was doing a gazillion (bigger than a multi-billion times) pushups in the morning and another gazillion at night before bed thinking that was all it needs to get bigger. And, lifting few pounds of dumbbells thinking “the heavier the better to get bigger”. YOU ARE TOTALLY WRONG!!!

The name of the real game is INTENSITY.

If you’re trying to add a significant amount of muscle and you’re naturally a skinny guy, you are going to need access to a gym of at least a home gym. Why? You can actually add muscle with pushups and other body weight exercises. But if your ultimate goal is to build a significant amount of muscle especially in a short period of time, “calisthenics” or “body weight exercises” will only get you so far. Over time, these exercises won’t be enough if you want to build a significant amount of muscle.

And here is why … Your body has primarily two types of muscle fibers. Fast twitch muscle fibers and slow twitch muscle fibers. Slow twitch are used for more endurance type exercise like marathon and fast twitch are used for strength and power type exercises e.g. power lifting and sprinting. Every muscle group in your body all consist of both of these. One key note to keep in mind about these 2 types is that your fast twitch (strength and power) have the ability to grow much larger than your slow twitch (endurance).

When you keep doing pushups or dips and all these other body weight exercises at constant weight, instead of increasing the weight, which requires more strength and power (fast twitch muscle) to complete the exercise your body will switch and begin using your slow twitch (endurance).

So when you do pushups or any of these other home exercises you are not increasing weight over time, you are simply training your body to do more pushups then last time. Which means over time your pushups will be seen as an endurance activity. Compare that to performing a bench press where your goal is to pick a weight that allows you to do more than 8 reps. Every time you are able to hit those 8 reps instead of doing more reps, you add more weight till you hit those 8 reps again and then you repeat the process.


Do lots of compound exercises & Heavy Weight with Low Repetitions (Progressive Overload)

Compound exercises are the key in how to gain weight fast which use a lot of muscle groups. Do not waste time in curls and leg extensions. There is a synergy to working multiple muscles and then ending your workouts after this. One had habit some people have is that they will do a lot of exercises and really drain their bodies and then have no energy left to heal, the classic overtraining. Compound exerciss like bench presses, lat pulls down, squats, leg presses, military presses will give as many of those muscle fibers as possible. So make sure you do sets and reps very deliberately, slow and very controlled. Muscle growth occurs as a response to stress put on the muscle. This unusual stress will cause trauma (small tears) in the fibers and connective tissue to the muscle. With sufficient rest and nutrition, the body will repair these tears and add strength and therefore the size. This is called hypertrophy.

Decreasing reps is very important in your quest to gain weight fast. Most people try to do 8 – 12 reps per exercise for 4 sets. Try instead to do 4 – 8 reps and get in an additional set. This means that you will still be doing less reps overall but you will hopefully do more weight overall. Lets say this is your current weight and reps for bench press are 4 sets of 10 – 12. Try doing 4 sets of 4 – 8 reps with long breaks in between and slow reps, maybe 50% longer reps. Count when doing your reps and have it take 3 second down and 3 seconds up for each of these heavy reps.

Watch your TEMPO

Sounds like we are in Malaysian Idol or Akamemi Fantasia ha? The speed at which you lift is one of the most often neglected in putting weight training program. Your weight lifting rep speed, or tempo is a key way you influence the results you receive. As Jeff Anderson tells in his article (reference below), slower lifting speeds can help you achieve size gains while faster speeds can be more beneficial for strength.

Neither speed is right or wrong. Rather, different lifting tempos help to achieve difference results. To put it simply, high muscle tension during a lift is what makes for big muscles. The faster your lifting tempo, the lower your tension. However, a fast rep enables you to lift heavier weights. If you’re looking to increase sheer power and strength, you go with a faster lifting tempo. To increase muscle size, focus on slower tempo.

An exercise starts with lifting. This is called the “positive” phase of rep or “concentric contraction”. On the other hand, lowering is “negative” or “eccentric contraction”. Positive phase is where muscles are doing the work, negative is where muscles face resistance. You want to come down slowly because negative phase promotes blood flow that causes microtrauma. Though ominous sounding, is our friend. It keeps your muscle growing stronger throughout the day, post workout. Let’s us look at the definition of these tempo:

a) Fast lifting tempo: These are the explosive-type reps. Use enough weight to really push yourself, but not so much that you cant be proper form.
b) Slow lifting tempo: Ten seconds total. 4 seconds up, 4 seconds down, and a 2 second pause at the top.

As Goldilocks wanted something in between the hot and cold porridge, so too do bodybuilders need a middle ground in order to use both lifting strategies to maximize size and strength. For this, 2-stage repetition that allows you to target all of your muscle fibers and benefit from both lifting style.

Cut down Cardio-Exercise

I have heard cardio is bad for skinny guys who are trying to build muscle. This is the truth (I believe so). If you want to gain the most amount of muscle in the least amount of time then yes you will have to limit your cardio. Why? It is simple. The reason why you are skinny is primarily because your metabolism is faster than most people’s which means you burn more calories throughout the day than other people.

Since at the end of the day you have to be in a surplus of calories (you have to consume more calories than your body burns) the more cardio you do or any other activity for that matter i.e. basketball, tennis will burn those extra calories rather than use them to build muscle.

It takes 3,500 extra calories to gain 1 lb of new body mass. Therefore, stay away from dancing, swimming, tennis, jogging, walking.

Lastly, THINK BIG!!!

Now that you know all of the physical keys in how to gain weight fast you can look at the mental side in how to gain weight. One of the best things that you can do in your quest to get bigger is to think about it and visualize. If you know that you can take your bench press from 185 to 245 pounds this month then you can do it. In saying this I don’t just mean that you have to idly think about improving your bench press but instead you make a plan and really push and at all times visualize yourself doing this weight and in fact you will be able to in a month if you have put everything together. There are lots of great examples of people making extraordinary changes to their strength and fitness in a very short period of time just by doing everything right and not getting caught up in the standards of what people think is possible. So there you have it. If you want that quick weight gain then over the next month do all of these things right and you should have no problem being up 10 or 20 pounds. Watch your weight though as you do not want to know how to gain weight fast, to fast to the point that your body starts to bring in too much fat.


http://buildmusclechallenge.com/
http://www.fitnesstipsforlife.com/how-to-gain-weight-fast.html
http://www.gain-weight-muscle-fast.com/building-muscles.html