People with ectomorphic body structure may find it very difficult to gain lean muscles. However, “The Men’s Health Gym Bible” authors – Michael Mejia and Matt Murphy says that you can easily gain lean muscles and body weight if you maintain a balanced diet and workout with weights.
It is known to almost every novice bodybuilder that resistance stimulates the growth hormones and if it is accompanied by adequate amount of nutrients and calories, you will get the results at a faster rate. With nutrition and level of resistance as fuels for muscle growth and development let us now see how one can gain weight as a bodybuilder.
6 Steps To Gain Weight As A Bodybuilder
Keep a Record
As a beginner you must measure the circumference of certain parts of your body before you start so that you can judge your improvements in future. The parts you need to measure include upper arm, thighs, waist, lower arm and calves.Gaining muscles will lead to increase in weight and decrease in size of your waist circumference. When your waist line gets slimmer and arms and legs gets bigger, no matter how much you gain weight, you are on the right track.
Daily caloric consumption must be increased by 20 percent and the food intake must contain carbohydrate, fats and protein in a balanced ratio.”Sports Nutrition” author Anita Bean says that apart from caloric intake there is a need for psychological assurance and positive energy to gain some weight as a bodybuilder. The food intake must comprise of 1 gram of protein per pound of body weight, 60 percent of carbohydrates and 25 to 30 percent of fat.
A complete weight training program is essential for stimulating muscular growth and gaining weight. Concentrating on larger muscle groups like the upper back, glutes, shoulders and thighs adds body weight at a faster rate as compared to small muscle group workouts. Moreover, you should go for compound exercises so that they cover the maximum portion of these larger muscle groups per exercise. These compound exercises include shoulder press, lat pull down, bench press and squats.
If you are thinking of gaining muscle mass then you must lift heavy weights with lesser repetitions ranging between 6 and 10.
More repetitions indicate enhancing the strength and endurance of the muscles and this will lead to decrease in muscle growth. Always try to maintain a constant pace for every repetition and pay full attention to avoid jerky moves.
After you perform the exercises for a particular muscle group, you must allow 48 hours of recovery time for that muscle group. Since your training program include heavy weight exercises, visit gym 4 days per week. Schedule your program in such a way that on the first day you get to focus on the upper body that includes chest, back and arms muscles while on the second day concentrate on lower body that includes abs, obliques and legs muscles.
To further stimulate the recovery eat within the first two hours after your exercises are complete. A carbohydrate diet of 0.5 grams per pound of your body weight provides added advantage since glycogen, a derivative of carbohydrate, fuels muscle growth.