Designing a weight gain plan to build muscle is not difficult. But the question arises how to gain weight while building the body? This query mainly arises due to the fact that most of the people do not have the idea that one can increase the body weight at the rate of two pounds in a week or even more. Let us elaborate that your body can only naturally add two pounds of muscle mass each week without the help of anabolic steroids. However, if your weight gain per week is more than two pounds per week, your body fat is likely to increase. Therefore, it is very essential that your weight gain plan builds your lean muscle mass and does not add much to your body fat, although it is not entirely possible. So, let’s have the goal of gaining more muscle than fat. Let’s take the following steps for a successful weight gain plan.
Set your weight gain goal
It is important to set a specific weight gain goal that you want to achieve. Your goal setting will allow you to properly plan the actions you need to take to achieve it.
Planning a diet program to gain weight
The next thing to include in your weight gain plan is a diet to follow. Although you may be thinking of taking in more calories for this purpose, it is very essential to determine the exact number of calories you need to consume in order to gain body weight. The direct and easy way to determine how many calories you need to consume to increase your body weight is to multiply your current body weight by twenty [(Bodyweight x 20) = number Daily Calories]. By doing this, you will arrive at the number of calories you need to eat daily to gain weight and build muscle. This formula is simply a starting point that requires constant monitoring based on weight gain.
food to drink
To achieve your desired healthy weight and muscle mass, you need to decide on your diet, that is, the ratio in which you need to consume crabs, protein, and also fat. A good macronutrient ratio for gaining body weight and muscle mass is 40% carbohydrates, 30% protein, and 30% fat. Important carbohydrate choices include bananas, whole wheat pasta, potatoes, wheat bread, oatmeal, cereal, beans, etc. Great protein sources of protein include: chicken breast, fresh fish, beef, eggs, cottage cheese, turkey, pure whey protein, etc. Similarly, the best sources of protein are: nuts, avocado, flax seed oil, soy milk, salmon, peanuts, etc.
meal duration
To allow your weight gain strategy to work well, you should eat 6 compact meals per day instead of the normal 3 meals per day. This will allow your system to build entirely new muscle tissue and ensure that your body does not burn precious muscle tissue for energy.
Your weight training program
Your weight gain plan should include training at least 3 days a week. Why 3 days a week? This is because a smaller amount of exercise will promote your new muscles. Remember that your system grows when you rest and not when you lift weights during your training session. Aside from this, restrict your workouts to less than an hour because excessive workouts release cortisol, which is a catabolic that breaks down muscle tissue.
Based on your current weight gain plan, you should be lifting heavy weights while you exercise. You can grab two 35-pound hand weights and do 20 reps. Important strength training workouts to gain body weight include pull-ups, bench press, overhead press, dips, barbell deadlifts, barbell leg raises, etc. Remember that 3-4 repetitions of sets are enough per exercise. Do not do full body exercises as it can be painful for your next exercise which can ultimately derail your weight gain plan. To avoid any kind of soreness from lifting weights, break up your strength training routine as follows:
For example, your weightlifting training program might look like this:
• Monday: Hip and legs
• Wednesday: armrests, back muscles, biceps
• Friday: chest area, triceps, shoulder area
Track your earnings
The final part of your weight gain plan is tracking your progress. This should be done weekly to ensure you are progressing in the desired direction and in the event of any deviations, necessary corrective action can be taken. Let’s focus on the following three problems:
• Body Fat – To track your body fat, use a set of calipers and teardown dimensions. You can also follow a formula such as the Jackson/Pollock three-point method to determine your percentage of extra body fat. By doing this, you can control the gain of more body fat than muscle.
• Body weight: To do this, get on a scale weekly and check your body weight. Take your weight upon waking but before you eat anything. This will allow you to get your actual current weight.
• Photos: Take before and after photos on a monthly interval and by comparing those photos, you can see the results.
The tips given here above will surely provide a real answer to your query – how to gain weight with bodybuilding? Subject to the condition that you follow them scrupulously in a disciplined manner.