Designing A Weight Gain Program For Men
To design an effective weight gaining program for men you need to understand a few simple concepts. Many men
make the simple mistake of not following these tips and end up wasting time and effort in the gym and in the
Luckily, this article will give you all the information you need to build a weight gain program. In this article
I will discuss training, nutrition, recovery, muscle building
supplementation and hopefully get you one step closer to your goal.
First, it is important to understand how your body gains weight. If you are an ectomorph (or someone who has a
hard time gaining weight and a fast metabolism), then you will require large amounts of food to see progress. All
foods contain calories - protein and carbohydrates contain around 4 calories per gram and fat contains around
When you eat food, your body uses these calories for energy. If your body does not need a calorie, it is stored
as fat. Most men who find it hard to gain weight have a fast metabolism. This
means that their body uses all the calories they consume for energy and no fat is stored. To fix this problem you
need to consume many more calories than your body needs and train very intensely.
It is recommended that men who want to gain weight increase their calories by at least 500 per day. At this
number you will see steady muscle growth and little fat storage (if you are training correctly).
It is critical that once you start a weight gaining program you record your daily caloric intake. Most men who
feel that they can’t gain weight simply aren’t eating enough - so keep track of your calories and make sure you are
eating at a large calorie surplus.
Your training should largely be centered upon heavy compound lifting. Your routine should include exercises like
the squat, bench press, deadlift, row, pushup and pullup. Compound exercises will encourage hypertrophy and allow
you to work multiple muscles at once. Ideally you will perform 4-5 sets and 5-8 reps of each exercise for strength
Check out lifting programs like strong lifts, madcow 5x5, and new rules for lifting as they all utilize heavy
compound lifts. Eating at a caloric surplus and forcing your body to build new muscle will ensure that you gain
Once you have these concepts down it is important to turn your attention to your recovery and supplementation.
For fast muscle building, you body needs at least 48 hours to
repair a muscle. If you train every day you must make sure that you are hitting different muscle groups than the
day before as you can easily overtrain. Overtraining will not only lead to strength loss but it can also result in
Whether or not you want to add supplements your program if up to you. Generally, you may see better results with
a multivitamin, creatine, and a protein powder. I would concentrate on lifting heavy and eating right before
shelling out money for fat burners or pre-workout mixes.
Hopefully this article has helped you develop a efficient and effective weight gain routine that will have you
seeing results in no time!