How to Gain Weight & Build Muscle

🏋️‍♂️ How to Gain Weight & Build Muscle

🔥 Simplified Guide for Lean, Healthy Weight Gain 🔥

1️⃣ Weight Training – Heavy, Low-Reps, and Consistent

·       🏋️‍♂️ Train 3–5 days per week.

·       💪 Prioritise compound lifts: squats, deadlifts, bench press, rows, overhead press.

·       🔁 Use maximum weight for 5–8 reps per set – the sweet spot for muscle and strength gains.

·       📊 Perform 3–5 sets per exercise, with 10–20 sets per muscle group per week.

·       📈 Use progressive overload: add weight or reps each week.

·       😴 Don’t skip rest days – muscle grows during recovery.

2️⃣ Eat Big – Especially Protein

·       🍽️ Aim for a calorie surplus: eat more than you burn daily.

·       🥩 Consume 2g of protein per kg of body weight per day (e.g. 70 kg person = 140g protein/day).

·       ⏱️ Eat every 3–4 hours to maximise muscle protein synthesis.

·       ⚖️ Balance meals with carbs (for training energy) and healthy fats (for hormones).

·       ✅ Best protein sources: eggs, fish, chicken, Greek yogurt, lentils, whey, tempeh, plant protein.

3️⃣ Cardio – Light and Strategic

·       🚶 Do 2–3 light cardio sessions per week (20–30 mins).

·       🚴 Choose low-impact options: walking, light cycling, swimming.

·       🧠 Helps with appetite and cardiovascular health without burning too many calories.

·       ❌ Avoid intense cardio that competes with muscle recovery.

4️⃣ Track & Adjust

·       ⚖️ Weigh yourself weekly.

·       📸 Take progress photos and log strength gains.

·       🔄 If you’re not gaining after 2 weeks, increase total calories.

✅ Bottom Line

·       🏋️‍♂️ Lift heavy in the 5–8 rep range. 🥩 Eat plenty (especially protein). 😴 Rest hard. 🚶 Do light cardio. 📈 Grow.