How to Gain Weight

How to Gain Weight

Building Muscle to Gain Weight

Start weighttraining.

Building muscle through weight training will not only convert your extra weight into lean body mass, but it will also stimulate your appetite. Consider these points before you begin:

• The extra muscle will increase the speed of your metabolism, so you'll need to consume more calories to maintain or gain weight.
• During the first month of weight training, you may experience tremendous gains if you are faithful to your schedule. However, also expect this to level off after this initiatory period (known in the bodybuilding world as a plateau). You overcome this by re-evaluating your weight and muscle mass, while altering your diet to include more food and heavier weights.
• When you start a new training routine, you will often experience extreme muscle soreness, called DOMS (Delayed Onset Muscle Soreness). This soreness is completely normal and should not prevent one from keeping to their weight training schedule. It goes away in 3 to 5 days.

Lift heavyweights for maximum muscle gain.

To achieve hypertrophy (or large muscles), you should be lifting weights that are as close as possible to the maximum you can handle.

• The weights should be so heavy that you hit "failure" (or the physical inability to lift again) after 12 or 13 reps.
• Use forced reps. With the assistance of a spotter, you can do 2 or 3 more lifts after the point of failure. Forced reps increase the stress placed on muscle fibers and overload the target muscles, making them work harder than ever. Have your training partner assist you in the last few lifts.
• Up your weight as soon as you need to. If you can do 15 lifts without hitting failure, you need more weight. It's vital that you keep increasing the weight of your lifts so that you can stave off plateauing.

Supplement your diet with more protein.

A protein-rich diet can help you gain mass while you're weight training. Try to eat a meal that's heavy on protein shortly after you finish exercising.

• Avoid "rabbit starvation", which can result from increased physical activity coupled by a diet focused almost exclusively on lean protein. Make sure your diet still has plenty of fat in it.
  
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