Gain weight with strength training – build mass and muscle

Figure: Strongly trained man

With Gain weight training, build mass and muscle, This is a common goal. Often combined with the desire to lose weight.

However, dumbbell and resistance training also helps if you gain weight and wants to become heavier. Sounds paradoxical, but is not a contradiction, but a Question of training in combination with diet.

The motivation is usually completely understandable: Some people are "tired" of being rickety thin, are not happy with themselves.

Now you finally want to be broader and z.B. are simply no longer called hungry hooks in school. Or even be constantly asked whether they are ill.

Gain weight through strength training

A muscle-building strength training is useful if you want to gain weight and become more robust. This results from the properties of the muscles and the effects of strength training.

Muscle is heavy, even heavier than fat, that’s why many "normal" exercisers are frightened when they first gain weight.

Through training loads, whether in the gym or strength training at home, people build more muscle as an adaptation process. This muscle mass accounts for the extra weight, the gain from resistance training.

Muscles, on the other hand, have a high energy consumption, even in resting phases. The basal metabolic rate increases, the muscles burn fat. This is the weight loss effect = loss of body fat.

Those who want to gain weight with strength training will consequently benefit from the muscles in terms of weight – not to mention the gained strength and the sculpted body as a pleasant side effect.

Particularly suitable are therefore exercises on equipment, with which one converts as much weight as possible surely and thus the muscles to the noticeable and visible growth stimulates. To mention exemplarily:

But the increased basal metabolic rate through the new muscles represents in this case the weight gain counterpart: Who wants to increase continuously, should with this goal therefore absolutely the appetite stimulating effect of resistance training use.

Explicitly: During the weight gain phase, eat more calories per day than you consume.

Muscle building to gain weight

Those who are underweight usually want to gain weight for a long time, but do not always manage to do so with more food.

Concentrated muscle/muscle building training can stimulate the body to actually convert the calories eaten and additionally ingested into body mass instead of giving them off as heat.

One has, so to speak, a goal for the increased intake, which was created by the training in the first place.

Who eats only more and does not train, does itself however no favor: Due to the lack of exercise, one gains weight, but in the process, the body fat percentage in particular will increase, a burden for the cardiovascular system.

Pure endurance sports not helpful in gaining weight

Endurance sports such as jogging, walking and cycling are also less suitable for underweight people. They burn too many calories and may further reduce weight.

Training and the nutrition factor

The most important aspect of building muscle to gain weight is regular and properly performed training.

In addition, the food and beverage intake: the diet should of course be healthy, varied and rich in protein. Those who have difficulty getting to the increased calorie count can drink sweet juices and consider supplements*.

However, these are not miracle cures and should therefore not determine the diet alone, extreme plans to diet are not advertised here. Fruits, vegetables, 1-2 grams of protein per kg of body weight are rough guidelines.

For effective muscle building, the meals should ideally include, in total, the mixture of 30 % fat – 40 % carbohydrates – 30 % protein have. But please do not just calculate, this is a rough guideline.

With the "carbohydrate donors" are Sweets, white flour and salty pastries only little To apply, better are complex, high quality carbohydrates that give energy for a longer time like

  • Whole grain products
  • Vegetables (z.B. beans and peas)
  • Fruit
  • Soy products (ATTENTION allergy sufferers: Test compatibility!)

Potatoes in moderation are also no problem, they count indeed to the "white" carbohydrates, but saturate extremely well, so that not too many not so high-quality carbohydrates are taken up.

Rice and eggs are also helpful and, as you know, can be prepared and served in different ways.

The body can sometimes only get used to the change slowly. Especially when switching to whole grains, the body needs this time to. Patience is needed.

Increase daily calorie intake

The easiest way to increase calorie intake is to eat calorie-dense snacks in between meals, because thin people often don’t eat large amounts at the main meals because they can’t manage it.

And it makes little sense to forcefully ingest something when you feel full. This only increases the defensive reaction against this type of diet.

Those who want to gain weight with strength training should eat 5-6 smaller meals a day. Every day.

Snacks for calorie intake – examples

  • Peanut butter and banana sandwich
  • Various candy bars (not too often, as low-quality carbohydrates)
  • Oatmeal with milk / yogurt
  • Wholemeal bread with salmon
  • Semolina porridge/mich rice
  • Bananas
  • Nutella Rolls
  • Fruit yogurt
  • Replace water with sweet juices *

Build muscle fast and gain weight fast

The more consistently you implement the workout and the richer diet, the more quickly you will reach your goal, gain weight and become stronger.

But everything needs its time, the speed of muscle building can be forced at will. It depends on genetic disposition.

So building muscle and gaining weight through strength training is generally faster for men than for women.

A little patience is needed. Even if it’s hard, the right decision, the change and the start of strength training has already been made, after all, that should not be forgotten.

Gaining weight through strength training? Check weight

As with other goals, monitoring the effect of strength training is useful, but in measured doses – i.e. not every day.

If you step on the scale every two weeks, measure your weight and plot it on a graph, you will get a good feedback in the medium term whether weight training is helping you gain weight.

Small fluctuations, i.e., up and down movements of weight are normal and should not be overestimated. If you want to optimize the interaction, you can optimize your diet and training by reading books on nutrition and weight training*.

The decisive factor is the regular training and the increased calorie intake until the goal is reached: Getting bulkier and stronger with the help of targeted strength training.

Like this post? Please share to your friends:
Leave a Reply

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!: