If you really want fast weight gain and build solid muscle mass, you’re going to need a good plan/ weight training that works. You’ll never see results if you just wander into the gym and start using whatever machine you think looks fun. Unfortunately, this is what a lot of people do. They walk in without a plan, and then they walk out without results. You don’t want to be that person.
You want to know the real secrets behind a weight training/ program that will give you powerful returns and a rocking body? Well, search no more, because you’ve found it. Other people are out there wasting their time and money on routines that don’t work. If you don’t want to be one of them, all you have to do is follow these instructions.
How a Fast Weight Gain is Achieved – Things to Keep In Mind:
The most important thing to remember is that weight training is only one part of a real workout plan. If you aren’t investing in the whole package, including a targeted diet and the right amount of rest, you’re not going to get the results that you really want. I’m going to introduce you to the whole world of muscle gain, where you’ll finally see the results you’ve wanted so badly.
Most beginners throw all of their time and money into just the weight training, but they don’t understand that without a proper diet, proper schedule, and the appropriate amount of rest, they’re just going to become victims of over-training. They won’t see any growth, because without the proper nutrients and recovery, your body just can’t build muscle.
You can’t have serious results without actually understanding what you’re doing and why it’s working. For bodybuilders this means understanding how muscles develop, so you can maximize your potential.
The surprising truth is that training to failure (When you can’t lift anymore) is actually a process that creates tears in your muscle fiber. It’s true that your muscles are being actively damaged by your training regimen, but that shouldn’t scare you, because it’s the first step toward getting the muscles you really want.
When you eat, focusing on getting the necessary nutrients for personal weight gain plan, you are actually giving your body the tools that it needs to repair the muscles that you damaged during training. When the body repairs these muscles, it replaces them with even tougher fibers, making your muscles stronger and less prone to damage. This is known as muscular hypertrophy—essentially, muscle growth.
Best Weight Training Exercises that Aid Fast Weight Gain Plan:
There are two separate and important types of weight training exercises.
The first type is the Compound exercise. This is a training motion that focuses on multi-joint movements. These movements are actually the main vehicle for real strength and muscle increase. Compound exercises are exercises such as squats, dead-lifts, and bench pressing.
The second type of exercise is the Isolation exercise. These are exercises that utilize a single joint at a time. Isolation exercises are exercises such as leg extensions, bicep curls, and dumbbell lateral raises.
To build real muscle you have to devote the most time to compound exercises. Compound exercises stimulate more muscle fiber at a time than Isolation exercises, and thus provide better results. When you’re performing a bench press for example, it’s not just your pecs that are straining but also your deltoids triceps and forearms. That is why compound exercises reign supreme.
The most important body-building exercises you want to incorporate into your workout are these body-mass building workouts:
- Squats (Legs)
- Stiff-Legged Dead-lifts (Legs)
- Bench Press (Chest, Triceps)
- Bar Dips (Triceps, Chest)
- Military Press (Shoulders)
- Pull Ups (Back)
- Bent-Over Rows (Back)
- Bicep Curls (Arms)
- Crunches (Abs)
- Calf Raises (Legs)
Keep in mind that all the exercises listed are plain and simple. You don’t need any fancy machines and you don’t need a personal trainer. Even if you had a personal trainer, he’d just tell you to do the exercises that are already listed. If you want the muscle, just follow the list.
Measuring and Developing a Routine:
To construct the perfect workout plan requires attention to two important concepts when it comes to fast weight gain plan and weight training for building muscles. The first concept is intensity. Intensity is a measure of the amount of force your muscles have to endure for the exercise that you’re performing. The second concept is progression. Progression is a measure of how consistently you raise the intensity of your muscle building program.
Whenever you walk into the gym, your biggest goal should be working harder than you did the last time. If you aren’t pushing yourself and performing even more reps or lifting even more weights than you did the last time, you will not see the growth that you want.
This is why establishing a workout plan is vital to your success. If you don’t know what your limit in the previous week was, how are you supposed to top it? Always record how many weights you lifted, how many reps you performed. When you have those numbers, you know what to top and you can step into the gym ready to give yourself real results. Is that simple enough for you? Good, because it’s not for some people.
It’s always easy to find or spot the guy who doesn’t know what he’s doing, and you don’t want to be that guy. Every time he walks in the gym, he wanders haplessly from machine to machine. He never writes anything down, and in the end, he just ends up doing the same exercises that he did the week before. We aren’t the only ones laughing at him either, his muscles are laughing too. He doesn’t realize that without progressively raising the intensity of his workout, his muscles have no motivation or need to grow. Since they don’t tear, they don’t rebuild, and if they don’t rebuild then they never get bigger or stronger.
So, the question is, how do you avoid being that guy? That’s easy, just keep to the plan and make sure you measure and intensify your sets and reps.
Sets and Reps:
Even experts can’t agree on how many sets and reps are necessary to see the real results that everyone wants. As far as the general agreement goes, a plan is available that is used by many professional body builders, and will likely work for you too. It’s important to keep in mind that different amounts of reps will bring different results, said almost all of the weight training coaches.
For serious muscle size, the clear winner for range of reps is 7-12. Just because it’s the best doesn’t mean that you should ignore the others, though. It’s important to also focus on strength. If you just want that strength and muscle growth, feel free to ignore the endurance reps. They won’t help you look any better (you won’t look to be in shape), so if you’re low on time, they aren’t worth it.
I’ve already pointed out that the fast track to muscle growth is changing the intensity and progression of your previous workouts. As was pointed out in the Measuring and Developing a Routine section, this is basically the only way that you can actually build muscle mass and make gains over time. The ideal rep range for accomplishing this is 2-10. Any less has no benefit and any more can waste your time.
It’s not very helpful to know the right number of reps without the right number of sets. The next important question that you need to ask yourself is how many sets should I do? The truth is, that answer changes depending on what muscles groups you are trying to develop. Some of the bodies of larger muscles may demand up to 4 reps in order to see gains, whereas small muscle groups, such as the abs, will only need a couple reps.
Here’s a good plan that you can adapt to your needs for the bench press.
Goal: 8-10 reps
Goal: 6-8 reps
Goal: 4-6 reps
Goal: 2-4 reps
Recovery may be the easiest part of a workout, but it is also the part that is mostly ignored by novices. It is absolutely essential that you get enough rest. Don’t forget that your exercises break your muscles down. They can only rebuild when you feed them and give them time to grow back.
Always be sure to get 8 hours of sleep a night – it is one of the main reasons why most people lose weight and why most people gain weight. This will give your muscles time to start healing, and come back bigger and stronger. Some people seem to be able to only invest 5-6 hours to sleep a night. That isn’t going to work for you if you actually want a great body, so make sure you get a full 8.
Honestly, I was one of those people. I’m what you’d call a night owl, and I only really felt energized after the sun went down. If you’re like me, you need a good trick to get to sleep faster. I found out that if I read for at least half an hour before trying to sleep, that sleep comes a whole lot easier.
If you want to really understand why sleep deprivation is so bad for your muscle growth, then you need to understand that it has a bad effect on some of the most important muscle-building hormones. The effects of Testosterone, cortisol, growth hormone, and insulin are negatively affected by a lack of sleep. There’s no point in explaining what each one of these do, just trust me when I say that missing out on sleep is missing out on results.
Sleep deprivation causes stress and stress causes weight loss which is why you won’t be able to achieve muscles.
Weight Training Frequency:
You may feel the impulse to cram as much as you can into your weight training program, but the truth is that will not help you. Each muscle group should be worked no more often than once a week. If these muscle groups aren’t given time to recover, they won’t build back.
You may be tempted to ask yourself: If I’m cramming in 6 days per week, aren’t I getting better results. The truth is: No you aren’t, in fact you’re actually making things worse. You’re doing what is called over-training—your muscles are tearing but they aren’t rebuilding.
For the best results you should exercise no more often than three times per week. If you stagger different groups to train on different days, you can allow each groups as long as a week to recover.
Here’s a good plan to follow to ensure that all muscle groups get trained, but also have the optimum time to fully recover.
Day 1: Back, biceps
Day 2: Chest, shoulders, triceps
Day 3: Legs
Well, now you understand the principals that define whether or not your workout plan will be a success and how fast weight gain can be achieved by weight training program. Be aware and confident that when you walk into that gym, you are there to break your muscles down so they can grow back bigger and stronger than ever before. Also remember, that if you don’t get enough rest, you are selling yourself short and guaranteeing you won’t see the returns that you deserve for your effort. If you follow this guide, you will get the returns, and you’ll get them faster and stronger than you ever thought possible.