If many people might struggle to lose weight, many skinny guys struggle to gain weight and keep it on after acquiring it. Learning how to gain weight fast might not be everyone’s goal, but I’m sure plenty of guys out there could use a few extra pounds. Bulking up is not all about nutrition, but many factors go along with that. Stuffing down all kinds of food, calories, fats, and sugars isn’t going to get you the “bulky” type you want. WhichChoose understands that we have gathered many useful tips to assist you in reaching your desired weight. Take advantage of this article if you want to gain weight and bulk up.
How To Gain Weight Fast
The main reason for not being able to gain any weight is that you are probably not consuming enough calories, carbohydrates, and protein throughout your days. Below there is a list of the most common reasons that could be holding you back from gains.
Want to know how to gain weight fast? Follow a few simple rules, and you will see major gains.
- Not eating enough (burning more than your actually eating)
- Avoid doing cardio (if you’re planning on bulking up, cardio is your enemy)
- Haven’t been increasing weights (if you work out with the same weights without improving, you will remain the same)
- Not doing exercises that build mass (some exercises have a bigger impact in increasing muscle mass than others do)
- Might be suffering from low testosterone (having low testosterone can hold your muscle gains and strength back)
- Not getting enough rest (#1 muscle mass builder, resting is very important when it comes to building muscle)
- Overworking muscles out (doing many sets and repetitions isn’t going to give you muscle size, instead the opposite)
- Last but not least, if you are doing everything listed above but still can’t gain weight, then you might have a really high and fast metabolism or overactive thyroid. (best to see your doctor)
Gain Weight By Eating More!
This is probably the main reason why you aren’t gaining any weight.
Eating more than you normally would result in weight gain, at least double the calories of what you will normally eat.
When we say double the calories, we don’t mean eating greasy fast food, burgers, and french fries. You need a high-calorie, high-carb, high-protein, and low-fat diet if you want to gain lean muscle mass fast.
Certain types of food can boost your gaining’s in a short period of time, take a look underneath and see the different types of food to gain weight with.
Don’t allow yourself to get hungry. Your body will start feeding off the muscle if you don’t feed it at all times. It will start to burn off the fat, eventually burning off some muscle tissue at the same time. Eat. Eat. Eat!!
There are some weight gain foods:
- White rice
- Brown rice
- Wheat bread
- Sweet potato
- Ground beef
- Peanut butter
- Whole milk
- Cottage cheese
- Cheddar cheese
- Black beans
Gain Weight By Cutting Off All Cardio
Knowing how to gain weight fast is also understanding that cardio is your enemy. Cardio burns calories and calories are what you are after.
If you are running or jogging on the treadmill before lifting weights, you will never increase muscle mass.
You will look very fit and athletic, but it will make it almost impossible to gain weight unless you cut all cardio out.
Lifting weights burns enough calories alone. No need for the extra heat pump.
Next time you are heading to the gym, skip the treadmill or elliptical and head for the weight room. Lift heavy, drink plenty of water, and don’t do an exercise longer than 4 sets.
Stay for no more than an hour to an hour half at the gym. Working out for a longer period of time will only cause you to burn more calories, making you look skinnier.
Gain Weight By Increasing The Weights
Okay, this is simple when it comes down to following the rules. In order to be able to gain weight and bulk up muscle mass, you need to step up your game by increasing the weights for every exercise.
Ever heard the phrase “train insane or stayed the same”? And it surely is true when it comes to increasing muscle size and increasing body mass.
The main reason your arms are probably the same size they were a month ago or your chest is that you are probably lifting the same amount of weight every time you are at the gym. Big mistake!
Want to get big and bulky? Lift heavy weights with low repetitions.
High repetitions will cause your muscles lean, but not big, and that’s because fast, high repetitions activate the fat-burning process, while slow heavy low repetitions cause new muscle growth tissue to form.
Here’s an example of a low-repetition heavyweight how-to-gain-weight fast program for arms:
- Straight Barbell Curls = 4 Sets with 6-8 Repetitions on each set
- Alternative Dumbbell Curls = 4 Sets with 8 Repetitions on each set
- Hammer Curls = 3 Sets with 6 Repetitions on each set
- Close Grip Barbell Curls = 3 Sets with 8 Repetitions on each set
Here’s a little tip you could follow next time you are lifting and want to know how to gain weight;
The amount of weight being used is different for everyone and every exercise, but it’s easily figured. When you are performing the exercise, and you are getting close to your 6th or 8th rep, and you feel like you have enough strength and energy to do more repetitions, then the weight you are using isn’t heavy enough.
The weight needs to be heavy enough, so your 6th repetition is very hard to finish, and there is no way you could do more than eight repetitions. Following this method will deliver maximum muscle growth and weight gaining.
Gain Weight By Workouts and Exercises
Everyone has a favorite muscle they like to work out, same thing goes for exercises.
Another common mistake is that some follow the same workout routine every day, week, and year without changing much to it.
If you’re getting continuous results from that, then there is no real need to change, but it’s recommended to switch up your workouts and exercises if you want to gain weight fast.
Your body and muscles get used to the same workout routine just like your tolerance builds up over time with medication, causing very little effect on muscle growth.
If you’re looking at a fast way to gain weight, switching up your workouts can have a huge positive impact.
Gain Weight By Exercises for Bulking
- Barbell Squats ( increases weight gaining, mass, muscle strength, and size by increasing natural testosterone)
- Straight Barbell Curls (excellent for increasing muscle mass, volume and size)
- Reverse EZ Curl ( best for increasing the thickness of your biceps)
- Hammer Curls ( increase the volume and thickness of your biceps)
- Deadlifts ( increase body weight and mass)
- V-Rows ( excellent exercise for increasing upper body size)
- Bench Press ( excellent exercise for increasing upper body size)
* Exercises Tip: Try to stay away from exercise machines (not including bench presses) and also exercises that are performed by cables. These give you the least results compared to “free weights,” like dumbbells and barbells. Using dumbbells for your exercises will give you the best results in the shortest time possible, not to mention you will notice an increase in body muscle mass.
Gain Weight By Increasing Your Natural Testosterone
Did you know having low testosterone can impact more than just your sexual life?
As you get older, testosterone levels start to decline, this can have many negative effects on your health, but it can also keep you back from gaining weight and bulking up.
Testosterone is what helps a man build muscles, boost the size of the penis, and make the voice deeper, and it’s what pretty much keeps you going.
Testosterone starts to decline around the age of 30, but exercising can increase testosterone levels and keep them at healthy levels.
If your sex drive is starting to decline with your energy levels, you most likely are suffering from low testosterone, but there is no way of knowing without a blood test.
Here’s a list of testosterone-increase supplements to help you gain weight quickly:
- D-Aspartic Acid
Gain Weight By Sleeping and Rest More
Resting is very important when it comes to building muscle mass, and if you want to know how to gain weight in a short period of time, then you need to make sure you’re not skipping this one from the list.
Increasing muscle size and gaining weight is all about letting your body rest and “GROW.”
Muscle grows at night-time when you’re sleeping and not when you are at the gym working them out. It’s important to get at least 8 hours of sleep during the night time for maximum muscle growth and expansion.
Skipping and missing hours from your night time sleep cannot be made up in the afternoon. It’s just not the same effect on your muscle growth.
Remember that your muscles need at least 36 hours of recovery time before being worked out again, but if you are planning on gaining weight and mass, it’s best you only work out each muscle only ones to twice a week the most – the less, the better.
Gain Weight By Overworking Your Muscles Out
This goes along with the statement made earlier above, and that’s because your muscle growth actually happens when you are resting and feeding your muscles with protein, nutrients, and good carbohydrates.
When you are at the gym, and you’re feeling pumped and that nothing can stop you from your workout, stop and think that you are actually signing yourself up to shrink!
Yes, the muscle pump and tightening of the skin can be an amazing feeling but do you ever feel deflated right after your workout and smaller than before you worked out? It’s not just your imagination.
Don’t stay longer than an hour to an hour and a half at the gym, and most definitely don’t work out the same muscle every day for hours and hours!
Knowing how to gain weight quickly can have some big advantages, especially if you are into bodybuilding and heavy weight lifting.
These are the essential rules to follow for bulking if you want to know how to gain weight fast. Remember that gaining weight requires you to spend money on feeding yourself and not allowing yourself to go hungry. WhichChoose wishes you success!
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