How to Gain Weight and Build Muscle

How to Gain Weight and Build Muscle http://www.gainingweight.info Hate being skinny? Learn how to gain weight with tips dedicated to gaining weight and building muscles naturally. Tue, 29 Apr 2008 17:04:48 +0000 http://wordpress.org/?v=2.1 en Choosing the Right Machine http://www.gainingweight.info/choosing-the-right-machine/ http://www.gainingweight.info/choosing-the-right-machine/#comments Tue, 29 Apr 2008 17:02:58 +0000 David http://www.gainingweight.info/choosing-the-right-machine/ Getting the right fitness equipment is a must if you want to get in shape and feel good. The decision to opt for a machine will largely depend on what kind of a fitness plan you have and what are the benefits you are looking for. However, this decision can be very confusing. Should you go in for free weights or dumb bells, and for how long? Most gyms don’t even have full-time qualified staff to give you sound advice.

]]> http://www.gainingweight.info/choosing-the-right-machine/feed/ Designing a Weight Training Program http://www.gainingweight.info/designing-a-weight-training-program/ http://www.gainingweight.info/designing-a-weight-training-program/#comments Wed, 16 Apr 2008 02:30:37 +0000 David http://www.gainingweight.info/designing-a-weight-training-program/ Designing a weight training program is simple, at least in theory. In practice however, it is much more difficult because people are so different and their goals are so varied. For example, if your goal is strength, then: How much weight should I use? How many reps? Are more sets better? How “hard” should I train? The same questions can be asked if you’re searching for size (hypertrophy) or local muscle endurance (LME) improvements.

]]> http://www.gainingweight.info/designing-a-weight-training-program/feed/ How To Gain 1-2 Pounds Of Muscular Bodyweight Per Week http://www.gainingweight.info/how-to-gain-1-2-pounds-of-muscular-bodyweight-per-week/ http://www.gainingweight.info/how-to-gain-1-2-pounds-of-muscular-bodyweight-per-week/#comments Mon, 24 Mar 2008 14:58:22 +0000 David http://www.gainingweight.info/how-to-gain-a-predictable-1-2-pounds-of-muscular-bodyweight-per-week/ The problem with most people attempting to gain weight these days is that they become discouraged by listening to other weight gain experts. This leads to paralysis by analysis. The main priority is to just start doing something, anything! Any weight training exercise is better than no exercise at all.

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]]> http://www.gainingweight.info/how-to-gain-1-2-pounds-of-muscular-bodyweight-per-week/feed/ Can squats be bad for your knees? http://www.gainingweight.info/can-squats-be-bad-for-your-knees/ http://www.gainingweight.info/can-squats-be-bad-for-your-knees/#comments Tue, 29 Jan 2008 09:50:54 +0000 David http://www.gainingweight.info/can-squats-be-bad-for-your-knees/ Q: What is your opinion of deep knee squats for kids in high school and junior high? We have three athletes that have developed knee problems since starting a program that has been established by a former Olympic lifting coach. - Greg

A: Thanks for the question Greg. Because opinions are of little assistance in matters such as these, let’s start with the facts, which are numerous. Opinions just lead to arguments on the level of my “guru can beat up your guru”. First of all, any exercise analysis must be based upon determining potential risk weighed against potential benefit.

]]> http://www.gainingweight.info/can-squats-be-bad-for-your-knees/feed/ Want to know how to gain weight? http://www.gainingweight.info/want-to-know-how-to-gain-weight/ http://www.gainingweight.info/want-to-know-how-to-gain-weight/#comments Mon, 10 Dec 2007 01:56:49 +0000 David http://www.gainingweight.info/want-to-know-how-to-gain-weight/ While I don’t know your current fitness level or your present weight, I do know that you are unhappy with one or both of these areas of your health. Otherwise, you wouldn’t be reading this right now. If I could wave a magic wand and help you gain the extra weight you want, I would do it. Unfortunately, you probably already know it’s never going to be that easy. What I can do, however, is provide you with some factual information that will help you achieve the weight gain goals that you desire.

]]> http://www.gainingweight.info/want-to-know-how-to-gain-weight/feed/ Three ways to measure your Power training intensity http://www.gainingweight.info/three-ways-to-measure-your-power-training-intensity/ http://www.gainingweight.info/three-ways-to-measure-your-power-training-intensity/#comments Thu, 01 Nov 2007 12:24:46 +0000 David http://www.gainingweight.info/there-are-three-ways-to-measure-your-power-training-intensity/ 1. Make sure you use a full range of motion. For example, let’s say your full range of motion on the bench press is 2 1/2 feet, that means that 1 rep (up and down) is 5 feet total. And let’s say that each rep takes 6 seconds (2 up and 4 down). Now if you use 250 lbs for 8 reps the power would be - 250 lbs times 40 ft divided by 48 seconds, which equals 208.3 ft-lb/sec.

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]]> http://www.gainingweight.info/three-ways-to-measure-your-power-training-intensity/feed/ Determining your Body Type http://www.gainingweight.info/determining-your-body-type/ http://www.gainingweight.info/determining-your-body-type/#comments Sat, 20 Oct 2007 02:47:48 +0000 David http://www.gainingweight.info/what-body-type-do-you-have/ When it comes to gaining weight naturally, you have to know your body type. We are all born with a different genetic blueprint. Understanding what all three body types are and which one you fall into will help you achieve whatever weight training and diet goals you set for yourself. Based on your body frame size, body fat percentage and weight, you fall into one of three body types: Endomorph, Ectomorph, or Mesomorph.

]]> http://www.gainingweight.info/determining-your-body-type/feed/ Benefits of Flax Seed Oil http://www.gainingweight.info/benefits-of-flax-seed-oil/ http://www.gainingweight.info/benefits-of-flax-seed-oil/#comments Wed, 17 Oct 2007 21:17:40 +0000 David http://www.gainingweight.info/benefits-of-flax-seed-oil/ The recent studies regarding flax seed and the benefits of flax seed oil are great news for anyone interested in fitness and bodybuilding, since flax seed oil turned out to be one of the best sources of an essential fatty acid called alpha linolenic acid. In the human body, alpha linolenic acid is converted into an omega-3 fatty acid and enhances the insulin sensitivity within the muscle cells. In addition to this, flax seed oil stimulates steroid production and serves as a valuable source of energy.

]]> http://www.gainingweight.info/benefits-of-flax-seed-oil/feed/ Views on Fat Requirements http://www.gainingweight.info/views-on-fat-requirements/ http://www.gainingweight.info/views-on-fat-requirements/#comments Mon, 15 Oct 2007 06:07:55 +0000 David http://www.gainingweight.info/views-on-fat-requirements/ Relative to carbohydrates and protein, fat has received considerably less attention as a credible macronutrient and supplements for athletic improvement. In fact, the recommendation to avoid fats is a prevailing suggestion. Often fueled by public misconception, fats have taken on an unfavorable reputation as strictly harmful. Much of the trepidation arises from the fact that high intakes of fat are associated with heart disease and cancer, and that fat contains more than twice as many calories (9 calories per gram) as do carbohydrates and protein. What is neglected, however, are the many essential physiological functions that are accomplished through the ingestion of fats. Furthermore, although some types of fats can be delineated into harmful categories, others, when used correctly, can be deemed beneficial.

]]> http://www.gainingweight.info/views-on-fat-requirements/feed/ Faq’s about Exercise Considerations http://www.gainingweight.info/faqs-about-exercise-considerations/ http://www.gainingweight.info/faqs-about-exercise-considerations/#comments Mon, 15 Oct 2007 06:04:23 +0000 David http://www.gainingweight.info/faqs-about-exercise-considerations/ Warming Up For Exercise
Warming up prepares the body for physical action. The process involves stretching exercises and physical activities that gradually heat the muscles and elevate the heart rate. A brisk walk, slow jog, jogging or hopping in place, rope jumping, and selected calisthenics will raise the heart rate and increase muscle temperature. Participants should break out in a sweat during the warm-up. This indicates that heart rate and body temperature have increased to some extent and the individual is ready for more vigorous activity. The warm-up should last 5 to 10 minutes.

]]> http://www.gainingweight.info/faqs-about-exercise-considerations/feed/ Food To Assist Building Muscles http://www.gainingweight.info/food-to-assist-building-muscles/ http://www.gainingweight.info/food-to-assist-building-muscles/#comments Sun, 14 Oct 2007 12:31:27 +0000 David http://www.gainingweight.info/food-to-assist-building-muscles/

Here is some information about foods to eat to help you build muscles. When you start an exercise program with the goal of building muscles, you must change your diet accordingly. If you start exercising and burning more calories, and do not increase your food intake, you will lose muscle mass.

Protein

If you start exercising regularly, you need to eat more protein. If you aren’t getting enough protein in your diet, then your body starts using its own sources of protein for energy. 60-70% of the body’s protein is found in muscle tissue, so your body will eat away at your muscles, which will slow your metabolic rate, reduce your strength and stop all muscle growth.

]]> http://www.gainingweight.info/food-to-assist-building-muscles/feed/ Common Mistakes when trying to Build Muscles http://www.gainingweight.info/common-mistakes-when-trying-to-build-muscles/ http://www.gainingweight.info/common-mistakes-when-trying-to-build-muscles/#comments Sun, 14 Oct 2007 12:58:51 +0000 David http://www.gainingweight.info/common-mistakes-when-trying-to-building-muscles/ These are some of the common mistakes people make when trying to build muscles.

1. Paying more attention to the quantity or weight of the lift, and not enough attention to the quality of the movement performed.

Why this is bad?
It is during the negative phase (Eccentric Contraction), not the positive phase (Concentric Contraction) that promotes blow flow to the muscles causing the micro trauma which is what builds muscles.

]]> http://www.gainingweight.info/common-mistakes-when-trying-to-build-muscles/feed/ Methods of Building Muscles http://www.gainingweight.info/methods-of-building-muscles/ http://www.gainingweight.info/methods-of-building-muscles/#comments Sat, 13 Oct 2007 05:27:57 +0000 David http://www.gainingweight.info/methods-of-building-muscles/

If you wish to significantly increase a muscle’s strength and size, you need to do resistance exercises with that muscles on a regular basis (one to three times a week).

Resistance Training
Resistance training, also called strength training, is performing an action against some kind of resistance, most commonly a weight. The resistance can also be provided by rubber bands, or even the weight of your own body or body parts.

In order to be effective at increasing muscular strength and/or endurance and/or power and/or size (which is why many people resistance train) you need to make sure that the resistance is sufficiently large that you can fatigue yourself in a relatively small number of repetitions. Remember to continually push yourself to do at least 1 more rep (or more weight) than you did in your previous workout.

]]> http://www.gainingweight.info/methods-of-building-muscles/feed/ Top Rated Weight Gain Programs - Questions And Answers http://www.gainingweight.info/top-rated-weight-gain-programs-questions-and-answers/ http://www.gainingweight.info/top-rated-weight-gain-programs-questions-and-answers/#comments Wed, 03 Oct 2007 05:40:37 +0000 David http://www.gainingweight.info/questions-and-answers-about-the-top-rated-weight-gain-programs/ Below is a list of commonly asked questions from users wanting to gain weight fast using the top rated weight gain programs I recommend on this site.

1. Do I have to be a hard gainer to use the weight gain programs?
No! The better your genetics are, the faster you will progress. Since the weight gain programs were designed for hard gainers it utilizes every variable imaginable for maximum results. If you are a person with average genetics your results will be multiplied using the weight gain program.

]]> http://www.gainingweight.info/top-rated-weight-gain-programs-questions-and-answers/feed/ Weight Gain Diet Plan http://www.gainingweight.info/weight-gain-diet-plan/ http://www.gainingweight.info/weight-gain-diet-plan/#comments Tue, 02 Oct 2007 08:06:09 +0000 David http://www.gainingweight.info/weight-gain-diet-plan/ Weight gain is hard work for everyone even though there are trainers who say it is easy for some. It’s under eating that can be the problem. That means your training becomes restricted by how much you can eat. It comes back to the old theory. To get BIG, you need to eat BIG – and the time to do this is when you’re young – when your body is building.

Weight gain diet and nutrition is so important for results. If budget is a concern, try using tinned fish as the basis of your weight gain diet. Replace fresh meats like steak and chicken with tinned tuna and tinned salmon. You can also drink skimmed milk in place of protein drinks. However whilst the protein content of milk is excellent, the ratio of protein versus sugar isn’t as good as protein drinks. (2 litres of milk contain 36g of protein but also 48g of sugar – not so good!)

]]> http://www.gainingweight.info/weight-gain-diet-plan/feed/ How to Gain Weight - 7 Weight Gain Tips http://www.gainingweight.info/how-to-gain-weight-7-weight-gain-tips/ http://www.gainingweight.info/how-to-gain-weight-7-weight-gain-tips/#comments Tue, 02 Oct 2007 04:04:19 +0000 David http://www.gainingweight.info/how-to-gain-weight-7-weight-gain-tips/ Weight gain is something that isn’t easy to do. Hopefully these weight gain tips will help you to achieve your goals. One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.

]]> http://www.gainingweight.info/how-to-gain-weight-7-weight-gain-tips/feed/ Weight Gain 101 http://www.gainingweight.info/weight-gain-101/ http://www.gainingweight.info/weight-gain-101/#comments Tue, 02 Oct 2007 03:24:12 +0000 David http://www.gainingweight.info/weight-gain-101/ If you are a hard gainer or new to weight training you are faced with the first and most difficult task in bodybuilding. Putting on size! There are a lot of factors that will contribute to how much weight you can gain. These factors include your bone size, height, and overall body type. More than likely you lean towards an ectomorph. However, do NOT let these factors discourage you! With proper dedication and the right information you can unlock your genetic potential.

]]> http://www.gainingweight.info/weight-gain-101/feed/ What is Intrinsic Motivation? http://www.gainingweight.info/what-is-intrinsic-motivation/ http://www.gainingweight.info/what-is-intrinsic-motivation/#comments Mon, 01 Oct 2007 06:39:58 +0000 David http://www.gainingweight.info/what-is-intrinsic-motivation/ Intrinsic motivation is an important aspect of anyone trying to maintain a workout routine. It is the desire to be competent and self-determining. With intrinsic motivation, basically, the exerciser is a self-starter because of his or her love of the activity. A trainer’s work of teaching skill and effective strategies to promote fitness can be much more effective when their clients are self-motivated.

]]> http://www.gainingweight.info/what-is-intrinsic-motivation/feed/ Weight Gaining Foods http://www.gainingweight.info/weight-gaining-foods/ http://www.gainingweight.info/weight-gaining-foods/#comments Wed, 26 Sep 2007 15:31:55 +0000 David http://www.gainingweight.info/weight-gaining-foods/ Diet and nutrition is the single most important factor in wanting to gain weight. You can do all the weight training you want, but if your are not feeding your body the necessary food and nutrients it requires for maintenance and growth, then it will all be a waste of time, not to mention unhealthy. Knowing what to eat to gain weight is essential for putting on the pounds. In a nutshell, your weight gaining diet should include high protein foods, high carbohydrate foods, and good fats.

]]> http://www.gainingweight.info/weight-gaining-foods/feed/ Protein Shakes http://www.gainingweight.info/protein-shakes/ http://www.gainingweight.info/protein-shakes/#comments Thu, 20 Sep 2007 02:38:55 +0000 David http://www.gainingweight.info/protein-shakes/

Protein is an important part of any weight gain diet. If you are not getting the necessary daily protein intake from normal foods, drinking protein shakes is a good option and they don’t necessarily have to taste bad!

If you are short on protein to begin with your might be putting your muscles in a catabolic state (where you actually break down muscle tissue). By getting up to an intake recommended for someone who works out consistently and at least at a moderate intensity, the extra protein will help you either maintain or build muscle. I would recommend 1-1.5 times your bodyweight in grams of protein to take in daily. Don’t forget to include the protein already in your regular diet though.

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