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Top 5 Tips to Gain Weight & Build Muscle Mass

While blogs and the media focus on weight loss when discussing fitness, many people with a keen interest in health and nutrition actually want to gain weight. For those who want to create a more impressive physique by building muscle mass, you will almost certainly need to put on weight.

Weight and muscle gain

In a nutshell, to put on some weight and increase muscle mass you need:

Consume more calories than you consume

Train with weights

Eat the right macros

Be patient and consistent

Consider using supplements

Science: Eat more than you burn

Simple science tells us that you will gain weight when you eat more calories than you consume. This doesn’t necessarily mean you will gain muscle automatically by following this method, you need to incorporate the other tips below to achieve this, but to gain weight and gain size you will need to be in a calorie surplus.

Calories are units of energy. If you eat more calories than you burn, your body will have excess energy, which needs to be stored. Excess calories are first converted into glycogen, a complex carbohydrate, which is then stored primarily in muscle and liver cells. When glycogen stores are full, energy is stored in the form of fat.

If you have just one day where you consume more calories than you burn, you won’t gain weight; your calorie intake will eventually stabilize in a week or so. To achieve weight gain, you need to consume extra calories consistently over time.

Weight Training – The Right Way

This doesn’t mean doing 4 sets of 15 arms to get a temporary pump. This isolated movement, and others like it, won’t attract the big muscles, which you need if you’re serious about gaining weight. Even if you’re just looking to gain weight but not get a substantial physique, compound movements are essential. Compound strength training, such as squats, dead lifts, bench presses, bent over rows, pull-ups and sand presses require a greater range of motion, thus recruiting more muscle activation, meaning your big muscles suffer from micro-tears, which when combined with the excess calories, will grow back larger, and we all know muscle weights more than fat. I have found that compounded sessions always make you feel hungrier afterwards!

Of course bicep curls, calf raises, front raises and other isolated exercises can have their place in your weekly routine, but don’t build your sessions around them and always do your compound workout at the beginning of your workout when you’re the freshest to lift heavy.

Macronutrients and calorie-dense foods

Gaining weight means that you will have to eat a lot, which no doubt means that you will also take in some fat. Don’t despair about this, it’s fine. You will always be able to shed this slight fat gain further down the line. However, that doesn’t mean you should eat the biggest, fattest hamburger or pizza at every meal of the day. Eat big, but eat as clean as possible. The easiest way to do this is to consume calorie-dense foods to work around excessive fat gains.

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