A typical strength training plan for weight gain nearly always includes compound free weight lifts like squats, bench press, shoulder press, pull-ups (wide grip), and dips. The amount of pounds used for each, the amount of reps, and the frequency of training, will obviously be customized to suit your body type, current strength, and strength training goals.
It is also important to note that the training is often dangerous and counter-productive. More training does not equal more muscle. The body doesn’t become stronger during exercise; it actually becomes stronger during the repair period between exercising. This is rather non-intuitive, but it is a basic scientific fact. As such, it is critically essential for people to prevent over-training, and to construct in appropriate rest periods between reps, sets, and workouts.
Intrinsic Motivation and Keeping Up Improvement
This might be the most neglected component of an efficient weight-gain system, yet it is easily as important as the other two noted above.
The issue of motivation is usually not one of starting. Numerous individuals have the will and desire to begin a weight gain program; at least, they do for the first few times. Whenever motivation makes – or breaks – a weight gain program is when it comes to monitoring improvement and maintaining muscle gain.
This doesn’t imply that individuals are weak or uninterested in improvement; actually, it’s rather more complex than that. Though 1,000 people might focus, on the same day and at the same time, on gaining pounds effectively and with measurable muscular results, it’s not an exaggeration to say that each of these people will experience something different. Some of those differences will be profound and visible; other differences will be subtle and difficult to put into words. The dilemma here is that people may begin doubting the validity of their plan when their progress (or lack of improvement) doesn’t mirror the results achieved by someone else. Or worse, some individuals may truly start doubting their own ability to “ever gain weight” when they see someone else producing apparent improvement towards their weight gain objectives.
The remedy to this dilemma is contained in the term “follow-through”. The key to successful weight gain lies fundamentally in one’s capability to follow-through with a plan, and to stick with it, while at the same time making appropriate adjustments to exploit gains, and avoid disappointment. Ultimately, if the nutrition and strength instruction components are in place, achieving weight gain objectives are merely a matter of time and effort; and that’s where motivation plays it’s most important role.
Common proven strategies to ensure motivation remains high and continuous include: adjusting routines to add some variety and avoid boredom; using visuals (like a before and after picture, or a video) to monitor improvement; writing down (realistic!) objectives; measuring physical improvements on a bi-weekly basis; measuring mental/psychological improvements on a bi-weekly basis; staying focused, and of course, taking breaks when necessary.
Putting it All Into Place and Taking Action
As noted earlier, there’s a disconcerting amount of poor quality (or no quality) information available that purports to assist normally thin individuals gain weight. The majority of this harmful information revolves around “eating more”; which, if it works, merely leads to the creation of permanent fat cells. Unfortunately, for thin people stuck in this cycle of misinformation and misunderstanding, their choices are to either remain thinner than they’d like, or put on fat pounds and risk a high body fat ratio or even obesity.
Thankfully, however, nothing needs to be produced in order to assist normally thin individuals succeed in their weight gain goals; scientific advancements or miracle cures aren’t needed. Simply, what’s required is action based on what’s already available, and what has been noted above: proper nutrition, effective strength training and self-motivation.
Ensuring that these three elements are present is the unifying theme that is common to nearly each successful weight gain story that has ever been written, applauded, and admired.
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