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Some Weight Gain Tips

October 15th, 2007 · No Comments

  1. Eat low-fat cottage cheese before bed. Cottage cheese is mostly casein, a slowly absorbed protein, and it is naturally high in glutamine, so it helps postpone muscle catabolism.
  2. Drink liquid nutrients first thing in the morning. You want to get your body out of a catabolic state as soon you wake up. Whey protein and fruit juices are easy to digested and rapidly absorbed, and fructose causes an insulin spike to get nutrients to the muscles fast. This will also help stimulate hunger for a more substantial breakfast a little later.
  3. Drink skim milk with major meals. One cup of skim milk with breakfast, lunch, and dinner adds about 24 grams protein, 36 grams carbohydrates, 903 milligrams calcium, and 258 calories to your daily intake.
  4. Prefer food protein over whey. Whey protein is best used when your body needs amino acids quickly, like in the morning and after a workout. But food protein (meat, dairy, and eggs) is digested and released more slowly, providing your muscles with a steady source of amino acids over a longer period of time.
  5. Find the right number of sets. By tracking your progress, you can find the best number of sets for each muscle group and maximize gains. You will always have to monitor your progress and change your routine as your body adapts, but you can always maximize gains by tracking your progress and seeing what works best.
  6. Learn to love leg day. Don’t ignore legs and don’t do machine exercises. Serious leg gains come from three simple movements: squats, deadlifts, and calf-raises. Do them once a week and you will see results over your whole body.
  7. Try macronutrient rotations. Try to eat a consistent amount of protein throughout the day. Try to limit fats and simple carbohydrates to the morning and early afternoon. Eat complex carbohydrates with dinner, and mostly protein before bed. If you are gaining too much fat or have fat you want to loose, try rotating your carbohydrate consumption through the week: some days with high carbs followed by some days with low carbs.
  8. Set short-term goals that are realistic and measurable. If you “just want to get bigger” or “just want to get into shape,” you have no real measurable goals, and can’t effectively plan a program or track improvements. Make sure you have quantifiable monthly targets, otherwise you will get discouraged and loose momentum. Staying motivated is essential because gains only come with time and dedication.
  9. Workout at home. It is often cheaper to buy a bench, power rack, and 600 pounds of weight than to join a gym for a year. When the gym is in your home, you will workout faster, more intensely, more conveniently, and without distractions. You will save time, money, and frustration. Going to a library doesn’t make you smarter just because you are surrounded by books that you never read, and going to a gym doesn’t make you stronger just because you are surrounded by machines that you never use.
  10. Learn proper technique and use the correct weight. Make sure you know how to properly perform each exercise and maintain a full range of motion. Lifting heavy means using enough weight to perform 6-10 reps with proper form, not using poundages so high that must cheat to move the bar. You shouldn’t have to rely on momentum in any exercise, and you should always control the weight (unless you are failing on the last rep).

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