Are you the scrawny dude who’s tired of being called skinny? Do you feel like no matter how much you eat, you’ll never be able to put on muscle? You’re not the only one. A lot of people have difficulty gaining weight and it’s not always a matter of eating more. Following a planned workout schedule enhances your chances of gaining weight.
This article will outline workout tips that are tailored for effective weight and muscle gain. Let’s dive right into it!
The Basics of Weight Gain
Gaining weight isn’t something you should expect to do in the blink of an eye. Building muscle simply requires you to understand some important aspects. However, muscle growth, which is also referred to as hypertrophy, is achieved when a person applies stress on the muscles. Subsequently, the right nutrients must be provided for recovery so they can grow in size.
Fueling Muscle Growth: Caloric Surplus
Your body can be best described as a car that requires fuel. In order to increase weight, the first step is to ensure that more fuel is provided than the body consumes, also known as a caloric surplus. In simple terms, the first step is to get the TDEE (Total Daily Energy Expenditure) done, which is an estimate of how many calories the body burns in a day. Now, increase your TDEE by 250-500 calories. This sets your weight gain calorie target for the day. Use a calorie and macro tracking app so you can monitor your intake with precision.
Protein is critical for the recovery and growth of muscles. The body’s muscular framework gets rebuilt with protein, and it is essential to build your body. If you want to maintain your muscles, aim for at least 0.8-1 gram of protein per pound of body weight. For instance, a person weighing 150 pounds should consume approximately 120-150 grams of protein daily.
Sources of Protein: Chicken, beef, fish, eggs, Greek yogurt, and other dairy products are great sources. Protein powder is also a viable option for those looking to supplement their diet.
This forces your muscles to adapt and become stronger. Progressive overload can be achieved in a myriad of ways.
Raising the weight, number of reps, or sets are a few ways to increase the stress. You may also reduce the amount of rest between sets. The important takeaway is that you regularly place additional challenges to your muscles.
Workout Split: Divided By Muscle Groups
A workout split is a method that divides exercises to be done sequentially based on a target muscle group. These include Full Body, Upper/Lower, and Push/Pull/Legs.
- Full Body: All workouts incorporate all major muscle groups in every session. Best for beginners given the frequent stimulation. Requires more rest between sessions.
- Upper/Lower: One day is dedicated to the upper body and the other for the lower body. It provides increased volume per muscle group. Requires four workouts per week.
- Push/Pull/Legs: Workouts are divided into muscle groups that are pushed (Chest, Shoulders, Triceps), pulled (Back, Biceps), and Legs. It allows for even more volume per muscle group. It frequently requires six workouts per week.
To gain weight, an upper/lower split is beneficial. It provides the best frequency and volume. Make sure to have at least one rest day in between workouts.
Exercise Selection: Compound vs Isolation Movements
- Compound exercises engage multiple muscles simultaneously.
- Isolation exercises only target one muscle.
Examples of Compound Exercises:
- Chest: Bench Press, Incline Dumbbell Press, Dips
- Back: Deadlifts, Pull-ups, Rows
- Legs: Lunges, Squats, Leg Press
- Shoulders: Overhead Press, Lateral Raises
- Biceps: Bicep Curls, Hammer Curls
- Triceps: Triceps Extensions, Close-Grip Bench Press
Sets, Reps, and Rest: Hypertrophy Optimization
- 3-4 sets of 8-12 reps will help grow muscles.
- 4-6 reps with heavier weights focus on building strength.
- Rest for 60 to 90 seconds between sets to allow recovery while maintaining good form.
Gym Workout Routine for Weight & Muscle Gain
| Day | Workout Split | Exercises (3-4 sets each) |
|---|---|---|
| Monday | Upper Body | Bench Press, Incline Dumbbell Press, Pull-ups, Rows, Overhead Press, Bicep Curls, Triceps Extensions |
| Tuesday | Lower Body | Squats, Lunges, Deadlifts, Leg Press, Calf Raises |
| Wednesday | Rest / Active Recovery | Light stretching, walking, yoga |
| Thursday | Upper Body | Dips, Close-Grip Bench Press, Lat Pulldowns, Lateral Raises, Hammer Curls |
| Friday | Lower Body | Romanian Deadlifts, Step-Ups, Bulgarian Split Squats, Leg Curls, Seated Calf Raises |
| Saturday | Rest / Active Recovery | Light cardio, mobility work |
| Sunday | Full Recovery | Sleep, Hydration, Nutrition Focus |
Nutritional Tips to Supplement Your Workout
Your nutrition strategy is equally as important as your workout. Having a solid structured plan is great, but without proper fuel to support building muscles, their growth becomes increasingly difficult. Focus on having a balanced plan with protein, carbs, and healthy fats.
Macronutrient Timing: When to Eat What
- Pre-Workout: Eat a meal containing protein and carbs 1 to 2 hours before hitting the gym.
- Post-Workout: Another meal with protein and carbs is crucial for repairing and rebuilding muscles. A protein shake with a banana is an easy option.
Supplementation: Increasing Your Achievements
- Creatine can amplify strength and muscle size.
- Protein powders help reach protein intake goals.
- Mass gainers provide additional calories but can be high in sugar.
- Whole foods should always be the main source of nutrients.
Hydration: Supporting Performance and Recovery
- Drink at least a gallon of water per day.
- Increase intake if sweating profusely.
Tracking Achievements and Adjustments
- Weigh yourself once a week.
- Track waist, chest, and arm size.
- Take progress photos every 2-4 weeks.
- If weight gain stalls, increase calorie intake.
How to Keep Challenging Yourself: Overcoming Obstacles
- Alter exercises or change set/rep ranges.
- Increase calorie intake if weight gain stops.
- Ensure sufficient sleep.
Recovery Days: Focusing on Preventing Overtraining
- Listen to your body. If overly sore, skip a workout.
- Watch for signs of overtraining: extreme fatigue, decreased performance, mood changes.
Motivators
Example 1
John, a 25-year-old male, gained 20 pounds in 6 months with a good workout and nutritional plan. He focused on compound exercises and a caloric surplus of 300 calories.
Example 2
Sarah, a 30-year-old woman, gained 15 lbs in 4 months using an upper/lower split and macro tracking. Ensuring enough protein intake was key to her success.
Conclusion
Following a workout regimen is essential for gaining weight. To properly plan your nutrition, you must consider every detail carefully. Note that you should not rush the process, as it may take some time. Start exercising and tracking your progress, and use steady increment increases with your weights. Furthermore, make sure you consume the right meals consistently. Finally, don’t forget to be kind to yourself as you gain toward your goals. You’ve got this!
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