How Much Muscle Weight Can You Gain In 5 Weeks Top 5 Tips to Gain Weight & Build Muscle Mass

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Top 5 Tips to Gain Weight & Build Muscle Mass

Just as blogs and media focus on weight loss when talking about fitness, many people with a strong interest in health and nutrition actually want to gain weight. For those looking to create a more impressive physique by building muscle mass, you will almost certainly need to gain weight.

Gaining weight and muscle mass

In short, to gain weight and increase muscle mass, you need to:

Consume excess calories before you expend

Do heavy weight training

Eat the right macronutrients

Be patient and consistent

Consider using supplements

The science: Eat more than you burn

Simple science tells us that you will gain weight if you eat more calories than you expend. This doesn’t necessarily mean you’ll automatically gain muscle if you follow this method, you’ll need to incorporate the other tips below to achieve this – but you’ll need to be in a caloric surplus to gain weight and grow.

Calories are units of energy. If you eat more calories than you burn, your body will have excess energy that needs to be stored. Excess calories are first converted into glycogen, a complex carbohydrate, which is then stored mainly in muscle and liver cells. When your glycogen stores are full, energy is stored as 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 even out in a week or so. In order to gain weight, you need to continually consume additional calories over time.

Bodyweight training – the right way

This does not mean doing 4 sets of 15 elbows to get a temporary pump. This isolated movement and others like it won’t fire up the big muscles you need if you’re serious about gaining weight. Even if you’re just trying to put on weight but not achieve a defined figure, compound movements are essential. Compound strength training such as squats, deadlifts, bench presses, bent over rows, bench presses require a greater range of motion and therefore recruit more muscle activation, which means your large muscles suffer micro-tears which, combined with excess calories, they will grow back bigger and we all know that muscle weights more than fat. I’ve found that you’ll always be hungrier after compound sessions!

Of course, bicep curls, calf raises, front raises, and other isolation exercises can have their place in your weekly routine, just don’t build your workouts on top of them, and always do a compound workout at the beginning of your workout when you’re freshest. lift heavy.

Macronutrients and calorie-dense foods

Gaining weight means you’ll have to eat a lot, which undoubtedly means you’ll gain some fat. Don’t worry about it, it’s okay. You will always be able to keep shedding this slight fat gain. But that doesn’t mean you should eat the biggest, fattiest burger or pizza every meal of the day. Eat big, but eat as clean as you can. The easiest way to do this is to consume foods rich in calories to avoid excessive fat gain.

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