Below we will be discussing 8 tips that will help you gain weight this season! I hope this can help.
1)- Track calories. To gain weight you need to be in a calorie surplus aka consuming more calories than you burn. So track how many calories you burn on a day to day basis with any calorie tracking tool- then make sure you eat more than that.
2)- Increase your protein intake. Consume 1G of protein per pound of desired body weight. In 2 months you won’t be able to gain probably more than 10LBs- so if you are 160 & want to get to 170… consume 170G of protein per day. I recommend two protein shakes daily to help with this.
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3)- Lift in the 8-10 rep range. Best rep range for muscle growth.
4)- Still lift in the 2-5 rep range for your compound lifts like bench press or squats. That will increase the amount of weight you can do in the 8-10 rep range.
5)- Every week try to add 5lbs to the lifts you do in the 2-5 rep range for strength. Then add 1-2.5lbs for your 8-10 rep range lifts. This is how you can consistently gain muscle. The call this progressive overload.
6)- Eat healthier carbs so your workout performance doesn’t suffer. Don’t eat anything processed.
7)- Get good sleep. Your muscles recover and grow when you rest. You need to get at least 8 hours every night.
8)- Don’t overtrain. You shouldn’t train legs on Monday then do legs again on Tuesday and then get upset when your legs don’t grow. You need to give your muscles time to repair and grow.
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