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Get Big – Gain Weight – Build Muscle – Weight Training Rules For the Hard Gainer
When I started training, I was desperate to get bigger, put on weight and build muscle.
I’ve been training for a while when the gym owner said to me: “When you stand sideways on top of me, you look almost invisible”
It’s like I’ve been punched in the gut. I take all the wind away. Getting bigger and building muscle was almost a matter of life and death for me!
I’ve been working out at this gym, but my efforts don’t get much of a show, and I can live without clever comments from my “smart ass” gym owner. This guy has been taking my money for about two years and the least he can do is encourage me or give me some advice.
I managed to focus on what I had to do and was lucky enough to come across an article that suggested a different approach to weight training for lean builders.
What I read made sense to me, so I thought I’d give it a try.
efficient. I start to grow. I got bigger, gained weight, and started building muscle. I am retrofitting my pencil neck 126lb frame.
Obviously, a difficult person like myself who is easily blown away by strong winds must adopt a different training principle and train according to different rules.
I had to discover this through long trial and error. You have the opportunity to avoid this process and achieve your goals of gaining weight and building muscle in the shortest possible time.
All you have to do is follow some weight training rules for weight gainers, so here goes…
Rule 1.Don’t spend too much time in the gym
Don’t waste your time and energy doing tons of high-intensity workouts in the gym with lots of sets and repetitions.
Your routine should be short and intense. The heavier the weight, the fewer sets, and each set should be done to the maximum. Don’t waste time and energy hanging out with your buddies, or checking out beauties.
You also have to remember that lifting and pushing weights is a calorie-intensive activity. As a skinny guy, you have no calories to waste.
You have to go to the gym, do what you have to do, and fuck off.
Rule #2.Focus on compound movements.
Don’t waste time and energy on isolation exercises.
I’ve seen too many hard bulkers spend hours in the gym doing bench presses, lateral raises, concentration curls, triceps kickbacks, leg extensions, cable crossovers, etc.
Sure, these exercises can be fun, but it’s safe to assume they won’t help you get bigger, gain weight, or build muscle.
Your routine should be based on compound movements, which will stimulate your body and muscle growth. These movements involve multiple joint actions and therefore activate multiple muscle groups.
Exercises such as the bench press, clean, overhead press, bent row, deadlift, and squat.
These exercises using free weights are strenuous and require full concentration, but I promise if you stick with it, you’ll be waving goodbye to your skinny hard-building rack in no time.
Rule #3.get enough rest
You’ve been to the gym and you’ve put yourself through a short, high-intensity, compound-motion-based workout.
Now you need to make sure you get enough rest and sleep. That means you won’t be up all night hanging out with friends, or doing other sports or activities like soccer, running, etc. while you’re at the gym.
The work you do in the gym will stimulate your muscles to grow. When you leave the gym, the actual growth will happen once you recover from your workout.
To aid and speed recovery, you need plenty of rest and sleep.
This means not spending gym breaks on other sports and activities such as soccer, running, etc.
Plus, too many late-night hangouts with your mates will mean you lose too much sleep. In order to get big, gain weight, and build muscle, one of the things you need in abundance is adequate quality sleep.
Rule # 4. Eat more food
You’re getting plenty of rest and sleep now, so you need to make sure you’re eating enough food and quality nutrition to fuel your muscle growth.
You will need to eat more and better than the average person. Your diet should contain plenty of complex carbohydrates, protein, moderate fats, especially omega 3 and 6 varieties, and fruits and vegetables.
Getting enough food is not enough. Must be healthy food!
You should eat every three hours or so. The idea is to keep your blood sugar levels and nutrient levels high throughout the day. This means your muscles always have fuel available. A lack of fuel would be disastrous as your body goes into a catabolic state. This means your body cannibalizes muscle tissue for energy. That same musculature that you crave so badly, but you don’t get enough of in the first place!
Rule #5. Don’t Do Too Much Cardio
Don’t let a trainer in your gym, or some mesoderm or fat endoderm who knows all about it, convince you that you need to do a lot of cardio to keep the fat off.
Hell, you’re a tough guy to gain, and if you’re like me or the rest of us skinny, you won’t get fat even if you try.
Your metabolic rate is faster than Usain Bolt’s, and your problem isn’t burning calories, it’s saving them.
Too much cardio can burn too many calories and short-circuit your goals of getting bigger, gaining weight, and building muscle.
If you feel like you need to do some cardio, I recommend no more than 15-20 minutes of low intensity per workout. I personally prefer to combine short bursts of cardio with stretching as part of my warm-up before hitting the iron in the weight room.
You should never underestimate the importance of a proper warm up. Muscles that warm up work more efficiently and also reduce the chance of injury that could keep you out of the gym for weeks.
I’ve been lifting weights for over 20 years and can’t recall a serious injury ever keeping me out of the gym.
Rule # 6. Train heavy weights with good technique
It’s easy, really. To get bigger and build muscle, you have to use heavy weights. Preferably free weights rather than resistance machines.
However, this shouldn’t come at the expense of good technology.
Of course, you have to train hard, but it’s also important that you execute the movement/exercise correctly with good technique.
I’m sure you’ve seen those idiots at the gym loading the bar with ridiculous weights. The bench press is so heavy that they can barely lower the bar half way to the chest. Putting so much weight on the barbell, doing barbell curls, they end up over-arching their backs and you’ll find that the back of their head can easily hit the gym floor.
In order to fully stimulate the muscles being exercised, they must be allowed to perform a full range of motion. To build muscle, you have to use heavy weights while maintaining good technique and completing the full range of motion of the exercise.
To get bigger, gain weight, and build muscle, six weight training rules are essential for lean bulkers:
Don’t spend too much time in the gym, focus on compound movements, make sure you get plenty of rest and enough food, don’t do too much cardio, and use heavy weights and good technique.
If you can follow these rules, your lean, hard-gaining frame will soon be a thing of the past as you start building an enviable physique filled with shredded muscle.
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