It is essential to increase muscle mass to gain weight. The body constitution is different for everyone. The potential weight can be gained by proper programming and nutrition. When it is decided to what extent the growth is needed, the direction can be planned. Gaining weight is a slow and steady process that should be undertaken regularly and systematically. Several aspects need to be considered for this purpose. They include exercise, food, and lifestyle majorly play a significant role in Gain Weight. Here are some guidelines for muscle growth. These may help to increase the volume of the body and help to gain more weight.
Guidelines To Gain Weight
- Progressive Volume Overload – The training of muscle growth is different from gaining strength. The building of muscles needs less intensity. Muscle growth requires that one needs to do more than 10 sets total in a week. It is going to the gym thrice a week.
- Slow Down Your Eccentric Phase – There are two phases in lifting weights, eccentric and concentric. The later is the hard part and the first one is the opposite of it. It is realized that focusing on eccentric training increases the body’s ability to build muscle. Slowing down this phase can help with gaining weight. This also reduces the risk of injury and increases your control.
- Caloric Surplus – It is important to consume a surplus of calories while you try to build muscle. The metabolism is more if muscle growth is more. It is essential to eat 500 calories surplus every day when you are building muscle.
- Eat More Protein – It is essential to eat more protein to grow muscles. Protein helps with the repair of the muscle. The more progressively the volume is increased by the workout, the more protein is needed by the body to repair the muscles. The protein amount of 0.3 grams of protein per 1 kg of body weight per meal can be eaten roughly for optimal muscle growth. Depending on the training style, the amount of 25-40 grams can be eaten for proper muscle growth. It is easy to track the intake of calories and protein by checking apps online that provide this information.
Conclusion
Gaining weight requires meticulous attention to follow the devised plan to achieve this goal. The plan should be followed systematically and regularly. When this is done, the Gain Weight can be managed easily.
