A common strength training program for weight gain nearly usually includes compound free weight lifts like squats, bench press, shoulder press, pull-ups (wide grip), and dips. The amount of weight used for each, the amount of reps, and also the frequency of training, will obviously be customized to suit your body type, current strength, and strength training goals.
It’s also important to note that the training is often dangerous and counter-productive. More training doesn’t equal more muscle. The body does not become stronger during exercise; it actually becomes stronger during the repair period between exercising. This is rather non-intuitive, but it is a basic scientific fact. As such, it’s critically essential for individuals to avoid over-training, and to build in appropriate rest periods between reps, sets, and workouts.
Intrinsic Motivation and Keeping Up Progress
This might be the most neglected component of an efficient weight-gain system, yet it is easily as important as the other two noted above.
The problem of motivation is usually not one of starting. Many individuals have the will and desire to begin a weight gain plan; at least, they do for the first few times. Whenever motivation makes – or breaks – a weight gain program is when it comes to monitoring progress and maintaining muscle gain.
This doesn’t imply that individuals are weak or uninterested in improvement; actually, it is rather more complex than that. Though 1,000 individuals might focus, on the same day and at the same time, on gaining pounds effectively and with measurable muscular results, it’s not an exaggeration to say that each of these people will experience something different. Some of those differences will be profound and visible; other differences will be subtle and hard to put into words. The dilemma here is that people may start doubting the validity of their plan when their improvement (or lack of progress) doesn’t mirror the results achieved by someone else. Or worse, some individuals might truly begin doubting their own capability to “ever gain weight” when they see somebody else making apparent progress towards their weight gain goals.
The remedy to this dilemma is contained in the term “follow-through”. The key to successful weight gain lies fundamentally in one’s ability to follow-through with a program, and to stick with it, while at the same time making appropriate adjustments to exploit gains, and prevent disappointment. Ultimately, if the nutrition and strength training components are in place, achieving weight gain goals are merely a matter of time and effort; and that’s where motivation plays it’s most important role.
Common proven strategies to make sure motivation remains high and continuous include: adjusting workouts to add some variety and avoid boredom; utilizing visuals (including a before and after picture, or a video) to monitor improvement; writing down (realistic!) objectives; measuring physical improvements on a bi-weekly basis; measuring mental/psychological improvements on a bi-weekly basis; staying focused, and of course, taking breaks when necessary.
Putting it All Into Place and Taking Action
As noted earlier, there’s a disconcerting amount of poor quality (or no quality) information available that purports to assist naturally thin individuals gain pounds. The majority of this harmful information revolves around “eating more”; which, if it works, merely leads to the creation of permanent fat cells. Unfortunately, for thin people stuck in this cycle of misinformation and misunderstanding, their choices are to either remain thinner than they’d like, or put on fat pounds and risk a higher body fat ratio or even obesity.
Thankfully, however, nothing needs to be produced in order to assist normally thin individuals succeed in their weight gain goals; scientific advancements or miracle cures are not needed. Simply, what’s required is action based on what’s already available, and what has been noted above: proper nutrition, efficient strength training and self-motivation.
Ensuring that these three elements are present is the unifying theme that is common to almost each prosperous weight gain story that has ever been written, applauded, and admired.
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