Joey Vaillancourt Fitness
From Joey, Muscle Building Training, Nutrition, Supplements

9 Killer Ways On How To Gain Weight

December 18, 2009 by Joey Vaillancourt · Leave a Comment 

number 9Today I want to share with you some quality advice on how to gain weight.

Now I caution you, this is for the really Hardgainer looking to really gain weight because they barely have any meat on their bones.

I know what it is like when you feel like you eat all the time and have nothing to show for it.

I also understand the feelings that you feel when people start to resent you because
you can eat whatever you want and not ever gain a pound.

They dont realize that to skinny guys, this is a curse more than it is a blessing at times.

Here are my top 9 Tips to Gain Weight:

#1 Train Under an Hour

You should be keeping whichever muscle gain program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on.

There have been countless studies on how nasty things happen in your hormonal state after training hard for more than an hour.

Plus, when trying to gain weight, we want to work out harder rather than longer.

#2 You Need To Start Eating

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It UP. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an after thought.

Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. The good news is, this can be used to your advantage.

So even though you might eat 3 meals a day, and they may be high calorie meals, your body is going to burn through these very quickly.

Instead focus on having 5-6 meals a day spaced 2-3 hours apart so that your body is constatly being provided with something to metabolize and build muscle. And obviously, it is easier to digest smaller meals instead of several big meals.

#3 Never Create a Reliance on Supplements

I have been in your shoes, and I cant count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies…A SUPPLEMENT.

Something extra. It is not going to make or break your gains in the gym. The majority of supplements being marketed to hardgainers looking to gain weight are focused on increasing water weight instead of muscle which after you come off the supplement, your weight will drop again.

The only supplements I recommend are protein powder and perhaps some gatorade after workouts.

#4 Take It Easy

As naturally skinny guys, you have to stop moving around so much. Its just a part of who you are, but you might fidget or move around alot in the day.

Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

#5 Understand Caloric Surplus

This is another thing I am very tired of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I have heard this countless times and I am hear to tell you that you are dead wrong.

That’s ok, because I actually said the same thing until I realized the truth.

Most people think they are eating lots and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough.

Most times, you should re-evaluat your diet as well and focus on more calorie dense foods. But you need to eat more if you are not gaining. Bottom line.

Also, when changing your body composition, you will need to ‘force’ things a little bit. Your body does’nt want to change and it doesnt care to gain weight.

You need to ‘coax’ it along and yes at times it may be a little uncomftorable.

#6 Focus on Progression

As mentioned above, your workouts shoud really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout.

Its so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.

Now some things to work for a while and you may see some results. But if you want to gain weight, your better off focusing on progressing in either the number of reps or an increase in weight lifted within your main muscle building program.

Just like overeating, this too will be tough and require you to PUSH yourself to the limits.

#7 Change Rep Range Every 3-4 weeks

Unless you are making great gains and progressing like nobodies business, I would suggest changing the rep range eveery 3-4 weeks to avoid plateaus.

Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle.

This is a much better tactic than adding more sets and more work in your routine.

#8 Hit the Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places.

Dont go to overboard, but this will train your body to ‘accept’ more food and it will increase your appetite in the days to come.

Take advantage of this strategy.

#9 Consider a Mass Gainer

I know I bashed the supplement industry, but the truth is, if you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer.

A mass gainer is basically calories in the form of a shake. So instead of having rice veggies and chicken, you could replace with a shake.

These are another option for between meals.

But make sure you have three meals of real food and no more than three of these gainer shakes.

Better yet, make your own shakes with fruits and protein powder. Much better option.

Ok so start putting these tips into action and you should be sure to start go gain weight in no time at all.

Joey Vaillancourt

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