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How do I train for weight gain?

Strength training is important when weight gain is the goal. At the hormonal and muscular level, there is nothing better to give your body a distinctive message for it to grow. Besides, it just makes you hungry!

If you are working on weight gain, the most important thing is to do strength training at least 3-4 days a week. For which style you are less important than to do it consistently. You can gain weight if you exercise body weight in your living room, if they are sufficiently difficult and you eat right! But weights and a gym can also be an excellent tool for gaining weight if you have access to them.

  Exercise for Weight Gain

If you really want to optimize your profits, here are some guidelines:

  • Adhere to protocols that focus on strength and hypertrophy. These may look different, but most of them require a lot of work with multiple sets of 8 to 12 reps, with between 60 and 80 percent of the maximum repetition rate. It has been shown that this type of training significantly increases the muscle building hormones testosterone and growth hormone. [3] You can also do burnout work with higher repetition rates or less repetitive tasks, but part of your workout in this "sweet spot" for muscle gain is a good idea.
  • Train hard but give yourself time to rest between sets. If in doubt, rest between 60 to 90 seconds between hard sets of 8 to 12 repetitions. Why? Because if you bring it to the limit with each sentence and then immediately immerse yourself, you will recover so little that you will probably do less overall work during a workout. Adequate rest will also help lower your heart rate before you start the next sentence. By lowering your heart rate, you can protect the calories you eat so you do not use up all during exercise.
  • As you gain weight, try to push, pull, or squat more weight. Muscle and strength go hand in hand! The "mechanical tension," the tension your muscles create when fighting a heavy weight, is one of the known mechanisms of muscle growth. The others include cell swelling (also known as "the pump") and muscle damage, which you do in these hard sets of 8-12 reps.
  • The choice of exercises is as important as the number of sets you perform. In other words, you will not be able to do nothing but wrists curls! Big lifts, including squats, bench presses, deadlifts, row variations and shoulder presses, are hard to beat when it comes to mass. But you can still do individual work. Leg extension and curl, lateral elevation, and arm training can all help increase strength and size by maximizing cell swelling. [4] No, they are not alone enough, but they have their place!
  • You do not feel like you need to be your own nutritionist and personal trainer. Sorry, but you probably are not qualified! Try programs that have been shown time and time again to help people gain weight and gain muscle and strength.
  Exercise for Weight Gain

The most popular muscle-building programs in Bodybuilding.com All Access include:

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