Expert Trainers

7 Things You Must Do to Add Muscle, Gain Weight, and Increase Strength

7 Things You “Must Do” to Add Muscle, Gain Weight, and Increase Strength

Training tips: Record your weights to see your progress.

Nutrition Tips: Drink your Post Workout shake immediately after your training, and then take your Post Workout Meal (30 to 40 minutes after the shake)

7 Things You Must Do to Add Muscle, Gain Weight, and Increase Strength
Step 1: Know what you want in the end before you even begin.
What is it you want to achieve? Why do you even bother working out? I’m sure it’s not just for the pleasure of lifting some metal bars or iron dumbbells. There is a reason for doing it, a method to your madness. What is that reason? Do you even know? What one thing do you want to accomplish more than any other? Have you given any thought to it? I’m sure you didn’t pay money to sit here and read me blabbing about goals.
Step 2: Figure out your daily calorie needs and increase them.
Your body needs a certain amount of energy, or “calories” just to maintain it. Right now, at your weight, you need a specific number of calories just to keep what body weight you have. Figuring out your daily calorie maintenance amount is very, very important when it comes to gaining weight and muscle mass. In order to gain muscle weight, you MUST take in more calories than you burn off each day. You have to create a calorie surplus. This excess in calories, as long as its quality calories like high quality protein, is used as the raw materials in the muscle growth process. If you figure your daily calorie maintenance amount to be 3000 calories, that’s just the number you need to maintain where you are.
Step 3: Nutrition.
We know that in order to get big, we have to eat big. Well, in case you don’t know that, I just gave you the key to gaining weight and size. The key to muscular size is you simply have to eat more. Combined with eating more food, training heavy is the only other area that has as much of an effect on your size and the weight you gain. So if you get nothing else out of this program, please get this: 27 If your goal is to gain weight– you have to eat big and train heavy. That is as hard and as easy as it gets. Like I mentioned earlier in the section on calories, you must take in more calories than you burn off if you want to gain any size at all. What you are creating is a positive energy balance that increases your muscular bulk. Eating large amounts of food alone can add lean muscle mass to your frame without any exercise at all.

Step 4: Reps, Sets, and Length of Workout
Every single training program or routine is completely worthless if you don’t give it enough time to work. You know how many young guys I talk to that tell me a certain routine they read about did nothing for them. Then I find out they were doing the routine for two weeks and then went onto something else. Let me give it to you straight. All routines are worthless if you do not stick with them for at least 8 weeks.

Stop jumping around from program to program, saying that nothing seems to work for you. You must stick with a weight-training program for at least 8 weeks before you’ll see any great results. What do you do after that 8 weeks? Well, if it worked well for you, keep doing it. Against what many people may lead you to believe, you DO NOT need to change up your routine often to get weight gain and muscle gain results.

Your body does not stop responding to exercise just because you are performing the same routine and the same exercises often. The key to muscle growth is overload, which we will talk more about in just a moment. So do not feel like you have to switch things around all the time. I actually made my best strength and weight gains when I did the same 3 chest exercises, the same 3 bicep exercises, 3 tricep exercises, and the same 3 shoulder exercises.

What must change is the amount of overload that’s being used. This step, we talk specifically about how many reps and sets you should be doing. I know at first glance, the amount of reps and sets I suggest to you are not going to seem like enough. If that’s the case, please go back to the very beginning of this program and read the part about having 100% faith in this program.

Step 5: How Many Muscle Groups, Days to Train, and Rest.
Every single training program or routine is completely worthless if you don’t give it enough time to work. You know how many young guys I talk to that tell me a certain routine they read about did nothing for them. Then I find out they were doing the routine for two weeks and then went onto something else. Let me give it to you straight. All routines are worthless if you do not stick with them for at least 8 weeks. Stop jumping around from program to program, saying that nothing seems to work for you. You must stick with a weight-training program for at least 8 weeks before you’ll see any great results. What do you do after that 8 weeks? Well, if it worked well for you, keep doing it. Against what many people may lead you to believe, you DO NOT need to change up your routine often to get weight gain and muscle gain results.

Step 6: Cardio: How Much and When.
Anything more than what is absolutely required to build muscle and gain strength will start having negative returns on what you are trying to accomplish. To get muscle and strength gains, you have to work out to a certain point. What I am trying to say and what the Law of Diminishing Returns says is anything past that point will not give you back anything worthwhile, in fact, could have negative results. Think of it as getting a sunburn. When you get a sunburn, you do not want to go right back out into the sun, do you? Of course not, you’ll get burned even worse if you go out into the sun with a sunburn. Let me give you this chapter in these words: Do only what you have to do– and no more. The thing is, you have to do those things to the absolute best of your ability. You have to give 110% intensity and effort for those few things to work. If not, it doesn’t matter if you do 8 reps and 3 sets or 50 reps and 100 sets, the results will be limited if you do not train with your absolute best. Now, let’s specifically talk about the number of muscle groups and the number of days to train. I’m a firm believer in doing only one or two muscle groups per workout.
Step 7: Supplements
If there was a great supplement on the market that really worked super well to gain muscle and strength, don’t you think more people would use it and that you ‘d here of it. Also, if there was a great supplement on the market, the pros would use that instead of risking their health and the law by taking steroids. I get asked all the time by people that see me in the gym how I was able to get so strong. My answer is always the same. Time and commitment to hard work and training. That’s it. I think creatine is one of the best supplements on the market. In fact, its probably # 1 for size and strength increase. But in order of importance, I put it behind protein. Protein is needed to build muscle, in fact, that’s what muscle tissue is– protein.

Tip: Record your speed at each sprint so you have motivation for the next unit.

Leave A Comment

All fields marked with an asterisk (*) are required

X