So to continue…in order to gain weight you have to take in more calories than you burn. Everyone has a different type of metabolism. For example, if you burn 3000 calories a day and if you eat 4000 calories that day your body will automatically put on weight. Furthermore, you have to eat high-quality calories. You cannot get away with eating potato chips and beer and expect to gain good weight which is adding more muscle.
A lean muscle weight gain involves a good workout by incorporating exercises which put stress on your body and triggers your body to put on weight in order to cope with the stress which your body goes through due to weight training.
This is MY workout which I followed in order to gain my weight. Please use this workout at your own risk.
So for this workout plan I have divided the plan into 3 major categories.
- Gaining mass and strength
- Increasing muscular endurance
- Cutting Fat
These categories will be divided into weeks. Week 1-Week 6 will be Gaining Mass and Strength. Week 7-Week 9 will be increasing muscular endurance. Last but not least Week 10-Week 14 will be cutting the fat.
Gaining Mass & Strength (Week 1 to 6): Exercise
Monday: (Chest, Shoulders, Triceps, Abs)
- Flat Bench Press
- Shoulder Press
- Dips
- Crunches
Do a warm up set before starting your exercise in order to loosen up the muscles and to avoid injury. Do these exercises with 4 sets each by increasing weight when you go to the next set.
For Example: Bench Press: Set 1:100 lbs (6-8 reps)
Set 2: 110 lbs (4-6 reps)
Set 3: 120 lbs (2-4 reps)
Set 4: 130 lbs (1-2 reps)
Tuesday: Rest
Wednesday: (Legs, Abs)
- Squats
- Leg Press
- Leg Curls
- Crunches
Thursday: Rest
Friday: (Back, Bi’s, Abs)
- Pull Ups
- Deadlifts
- Lat Pull Down
- Barbell Curls
- Dumbbell Curls
- Crunches
Increasing Muscular Endurance (Week 7-9)
You will do the same exercises but now you will reduce the weight and increase your rep ranges from (6-8 reps) to (12-15 reps constant for all sets)
Cutting Fat (Weeks 10-14)
You will do the same exercises with normal rep ranges of (8-10 reps) and now incorporate cardio into your training for days your are resting which are (Tuesday, Thursday, and Saturday/Sunday)
The cardio will be a high intensity routine which will be a 30- 40 min treadmill run or on an elliptical machine.
Note:
These exercises incorporate stabilizer muscles since multiple muscle groups are involved while performing them. For example (working out the back will also workout your biceps.
Stay Tuned for by next post on the Diet Part 3…this will be the most important part of this plan since your diet means everything for the way you will look. You will need to follow a strict diet in order to achieve your goals.
