Here are my 9 best tips for gaining weight:
Tip 1 Train In Less Than One Hour
Whatever program you do you should keep it to under one hour in length. Make sure you focus on maintaining high intensity instead of making your workouts drag out. Numerous studies have been done that show what detrimental things can occur to your hormonal state after you have trained hard for over one hour. Also, when you are attempting to gain weight, work out harder instead of longer.
Tip 2 Eat On A Regular Basis
I am sympathetic to you wanting to gain weight, but I need to also tell you that you need to just do what you have to do. In order to gain weight, it’s important for you to eat your meals on a regular basis and not just as something you think about once in a while. Your body has been pre-programmed based on your genetics. Your fast metabolism digests and burns calories very quickly. So although you may eat three meals every day, and they might be high in calories, your body still will burn through them rapidly. What you need to do instead is to eat 5 or 6 meals every day that is spaced out every 2 to 3 hours. That way your body is given something constantly to metabolize so it builds muscle.
Tip 3 Don’t Rely On Supplements Any Longer
I’ve been in your situation, and I’ve lost count of all the times that I have fallen for the claims from the supplement industry. What you need to understand is that supplements are just what their name implies. They are supplements. They won’t make or break whatever gains you make in the gym. Most supplements are marketed to hard gainers who want to gain weight, but they focus on increasing water weight rather than muscle. Once you stop taking the supplement, the weight drops back. Protein powder and maybe drinking Gatorade after working out are the only supplements that I recommend that you use.
Tip 4 Take Things Easy
As a naturally skinny guy, you need to stop moving around all the time. It is part of you, however, you may move around or fidget a lot during the day. You need to relax more and try limiting activity as much as you can beside your work in the gym so that you maximize the use of your energy.
Tip 5 Understanding Caloric Surplus
Another thing I get tired of hearing is guys complaining that they can’t gain weight no matter what they eat. I’ve heard this so many times, but you are flat out wrong. It’s okay, I understand because I’ve said those same things until I discovered the truth. A majority of guys think they eat a lot, and maybe you are. However, no matter what you eat, if you aren’t gaining weight, then you need to eat more. Usually, you need to take a look at your diet and re-evaluate it and also focus on eating a higher amount of calorie dense foods. The bottom line is, if you aren’t gaining weight then you do need to eat more.
Another thing is, when your body composition is changing, you need to force things somewhat. Your body won’t want to change and doesn’t want to gain weight. You need to encourage it and make it uncomfortable sometimes.
Tip 6 Focus On Your Progression
As I stated above, you need to keep your workouts at under an hour in length. The main thing you need to focus on is how you’re progressing with your workouts. Even though it’s very simple, many people screw this up. They keep adding to their workouts until they are around 2 hours in length. It might work for a while, and you may get some results from it. However, if you want to gain weight, a better thing to do is to focus on how many reps you do increase the amount of weight you lift. It is similar to overeating. It can be quite hard to do and you’re going to need to make a big push.
Tip 7 Every 3-4 Weeks Change Your Rep Range
Unless you have made great gains and incredible progress, I recommend that every 3 to 4 weeks that you change your rep range in order to avoid plateaus. When you change your rep range it forces your body to adapt to its new stress level. That results in you gaining weight that is muscle. This technique is much better than increasing the number of sets you do and working on your routine more.
Tip 8 Eat At The Buffet Every Week
If you are a very skinny guy, then you should eat at the buffet at least once every week. Try going on your eating rampage after hard workouts so that most of the calories go into your muscles. This will really help you add extra pounds and gain weight in all the places you want to. Just don’t get too carried away. However, it can help your body get trained into accepting more foods. Your appetite will also be increased in the days that follow. So use this strategy to your advantage.
Tip 9 Consider Using A Mass Gainer
I might have been critical of the supplement industry earlier, however, if you can’t eat a higher amount of whole foods (the best option), then you should seriously consider using a mass gainer. It is calories that come in a shake. So have a shake instead of chicken, veggies, and rice.
For in between meals, it is another option that is available to you. Just be sure you eat three meals containing real food and a maximum of three gainer shakes. Even better, make shakes yourself with protein powder and fruit. That’s a much better option for you. So start to put the above tips into action. If you do, you’ll start gaining weight very quickly.