During my time in this profession I have had many young men tell me that they could not gain weight, it was impossible and only an act of God would suffice. Well I’m here to tell you that that is a load of you know what. Just like anything else in life, it comes down to how much work you are willing to put into it. There are two problems facing the supposed hard gainer. First and foremost they need to be eating enough quality food to actually put on weight. This would seem to be pretty straight forward, but most are missing the boat on this one. Second and just as important they need to be on a quality strength and conditioning programs.
Below you will find 10 simple tips for how to gain some quality size.
1. If you are eating all the right stuff and have not gained weight in the last month eat more of what you are eating. If you are eating three eggs, eat four instead. Having a quarter cup of rice, eat half a cup. Just having half an avocado, eating the whole thing. See if just adding more will do the trick.
2. If you are not eating the right things here is a small cheat sheet.
Protein-Eggs, Chicken, Turkey, Milk, Salmon, Steak
Carbs- Sweet Potatoes, Bananas, Rice, Red Potatoes, Black Beans
Fats- Eggs, Cheddar Cheese, Avocadoes, Extra Virgin Olive Oil, Almonds, Salmon
Fruits- Bananas, Strawberries, Oranges, Grapes, Pineapples
Vegetables- Broccoli, Spinach, Eggplant, Tomatoes, Carrots
If you eat a lot of the things on this list you will gain weight.
3. Maybe all the meals are right, but you are missing what should be in between. Some might be able to gain weight with only two or three meals a day, but other need more. Here are a few options.
A. Jerky, Pecans and Banana
B. Hardboiled Eggs, Blueberries and Oat & Banana Cookies
C. Greek Yogurt w/ Homemade Trail Mix
4. Make sure to get a protein, fat and carbohydrate source at each meal. Missing either would be a big mistake when trying to put on size.
5. Meal Prep! If it is important to you, put in some effort! Don’t watch a 30 minutes of television that evening and spend some time prepping your food for the next day. Hard boiling a few eggs take a few minutes and putting a banana in your bag takes seconds. Putting some almonds in a plastic bag doesn’t take too long either. A little effort goes a long way.
Here are some tips I wish I had back in my day from a strength training prospective.
6. Stick to the basics! And don’t only stick to them, master them! Learn how to clean, squat, bench, deadlift and press properly. No, just doing bicep curls does not count as a training session. Stay away from machines and isolation exercises, you will thank me!
7. More is not always better when trying to get your weight up. Extra strength training sessions and large amounts of conditioning will put a quick stop to your efforts. Three or four solid strength training will work great.
8. If size is the goal, the majority of your training should focus on hypertrophy. There is still plenty of room for your 3-6 rep range, but you better be bumping it up a notch as far as reps are concerned if you want to put on size. 8-12 reps should do the trick.
9. Here is a question. When does your body actually build muscle and gain size? Is it when you are in the gym training? No, it is actually when you are home relaxing or better yet sleeping. When you train you are beating your body up. It will need a nap or two and 8+ hrs of shut eye a night to reap the benefits of all that training you just did. Get to bed early!
10. Be Consistent. This goes for everything in life and putting on size is no different. If you really want to put on size you have to be consistent with both your nutrition and your training. Don’t skip meals or training sessions and get to bed on tie every night.
There you have it. Ten tips for putting on size. Now get to work!
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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SPU PHYSICAL THERAPY
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Norwalk, CT 06854
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