Stepping on the scale and choosing to gain weight instead of losing it is an admiral fitness goal. If you’re not a bodybuilder, adding muscle can be a daunting task. Many people fail at this by “dirty bulking,” eating doughnuts, burgers and other junk foods just to gain some calories and put on some weight. This is not the right way to do this, we’ll give you some pointers.
The main way to gain overall weight is to focus on total body lifts. And when you do these compound lifts like squats, bench presses, deadlifts, military presses, pull-ups and rows, you’ll need to lift heavy. If you want to gain weight overall you’ll need to do exercises that workout your entire body. But if you want one part of your body to get bigger, isolated workouts are great.
Another step you have to take is increasing the number of sets, not the number of reps. Instead of ramping up the number of reps to 12 or 15, sometimes people increase the weight, but keep the reps relatively low and increase the sets. Increasing the weights and decreasing the reps will give you better results.
During this time of training, try and use the progressive overload method, by increasing the weight gradually every time you exercise. Try increasing the weight by 2.5lbs every time you go back to a weight machine or dumbbells.
Eat at least 500 calories more than what you’re used to. Keep a food journal of how many calories you’re actually consuming, and see how many calories you are actually taking in. Try using the Cunningham method. The formula factors in your body mass, your exercise levels, and your protein intake. The Cunningham method accurately predicts how many calories your burn every day and gives you an idea of how many calories you have to eat to balance it out.