Is that most of the people who do exercise is or to lose weight or to keep, but there are also people who need to gain weight for your metabolism or sports needs. For them (not quite) cardiovascular training is left to one side and is made more emphasis on the training of force.
That weight gain is made based on muscle growth. Is shown more rapid increases in muscle size achieved with weights that allow to do series of us more than 6-10 reps, i.e. on the last repetition of the series have cost us, and much.
This type of training has something against and is the adaptaciona these weights. If a skinny guy new to the gym and want to gain weight we can not put it to take much of principle, would end up injuring is or fatigue too. So at the beginning in the beginners in this weight gain plan required a period of adjustment with less intensity.
As we have said the intensity to win more volume and therefore more weight is to make series with no more than 6-10 repetitions, if we were able to do 12 or more also will gain volume, but less to working more the strength-endurance.
Another aspect to keep in mind is to do exercises that work the large muscle groups, since they will be those who will really make us gain weight. Bench press, squats or shoulder press exercises will star working much of the muscle, since we remember that in addition to the specific muscles, working large muscle masses are put in place adjacent stabilizing muscles to agonists.
Nutrition is equally or more important, even if you work the muscles if you don’t give a stuff to grow is useless. You have to make curbrir daily necessities, so it can be make 4-5 meals a day to ensure the adequate contribution of proteins, that to take to increase muscle size.
And above all patience, just as we must not lose 5 kilos in 1 day can not increase them. With a power exercise plan 3-4 days a week and the appropriate power can be increase half a kilo per week.
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