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.

1. Gaining mass and strength
2. Increasing muscular endurance
3. 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.

After starting college you realized that how important it was to be healthy and alert not only in class but also in general. Therefore, It is important to educate yourself  by researching and dedicating some time to be knowledgeable in weight training and dieting, if you want to put on weight by increasing muscle and lose fat in order to stay lean and healthy. As an Indian kid with “desi genetics”it really doesn’t help you have a good start to your venture, but with some determination you can tweak your genetic makeup and fool your body in order to reach your goals. All of the Desi Guys out there know what I am talking about. I know that at some point in your life a thought must have crossed you mind that “hey I am sooo skinny…how can I get big like some of these kids who wear Affliction t-shirts and have arms like the size of my thighs”. Am I RIGHT?? Well..if you answered Yes to my question then you are a step closer to being lean and muscular…if you answered NO then you are either content or want to lose the excess fat which you have amassed over the years by going to frat parties and drinking their jungle juice, going to some kids place who lives with 4 other roommates on a off campus house who  just invited you to come to his house party at the end of midterms OR your weekly hookah and beer pong meetings.

Sooo the big question is why can’t you gain weight? I believe there are couple of reasons for this problem you are facing. First, it’s your genetic makeup…remember bio class all you premed students??? You get half the genes from your mother and half from your father…soooo if your parents are naturally skinny, then you most likely will have the same body type….(of course there are a few people which do not fit this hypothesis). Second, its your metabolism. Your body just simply burns more calories than compared to a person who is a little built. Therefore, the type of diet that you have plays a crucial role in order to gain weight (More on this later…)

Soo all of you desi guys…and also people who are reading this and thinking if it pertains to you as well…ready to take a dive into how you can do this? How you can gain weight and lean muscle and maintain it?

There are a few rules for this journey and you CANNOT and I cant stress this enough…YOU CANNOT..break these rules if you want to achieve your goals.

Here on this site..I will give you details on the diet and bodybuilding exercises you need to follow and which I have followed over the years in order to gain lean muscle. So stay tuned for my next article (Part 2)…