How to Gain Weight & Build Muscle
- Oliver Ray
- Jun 24
- 2 min read
šļøāāļø How to Gain Weight & Build Muscle
š„ Simplified Guide for Lean, Healthy Weight Gain š„
Ā
1ļøā£ Weight Training ā Heavy, Low-Reps, and Consistent
Ā·Ā Ā Ā Ā Ā Ā šļøāāļø Train 3ā5 days per week.
Ā·Ā Ā Ā Ā Ā Ā šŖ Prioritise compound lifts: squats, deadlifts, bench press, rows, overhead press.
Ā·Ā Ā Ā Ā Ā Ā š Use maximum weight for 5ā8 reps per set ā the sweet spot for muscle and strength gains.
Ā·Ā Ā Ā Ā Ā Ā š Perform 3ā5 sets per exercise, with 10ā20 sets per muscle group per week.
Ā·Ā Ā Ā Ā Ā Ā š Use progressive overload: add weight or reps each week.
Ā·Ā Ā Ā Ā Ā Ā š“ Donāt skip rest days ā muscle grows during recovery.
2ļøā£ Eat Big ā Especially Protein
Ā·Ā Ā Ā Ā Ā Ā š½ļø Aim for a calorie surplus: eat more than you burn daily.
Ā·Ā Ā Ā Ā Ā Ā š„© Consume 2g of protein per kg of body weight per day (e.g. 70 kg person = 140g protein/day).
Ā·Ā Ā Ā Ā Ā Ā ā±ļø Eat every 3ā4 hours to maximise muscle protein synthesis.
Ā·Ā Ā Ā Ā Ā Ā āļø Balance meals with carbs (for training energy) and healthy fats (for hormones).
Ā·Ā Ā Ā Ā Ā Ā ā Best protein sources: eggs, fish, chicken, Greek yogurt, lentils, whey, tempeh, plant protein.
3ļøā£ Cardio ā Light and Strategic
Ā·Ā Ā Ā Ā Ā Ā š¶ Do 2ā3 light cardio sessions per week (20ā30 mins).
Ā·Ā Ā Ā Ā Ā Ā š“ Choose low-impact options: walking, light cycling, swimming.
Ā·Ā Ā Ā Ā Ā Ā š§ Helps with appetite and cardiovascular health without burning too many calories.
Ā·Ā Ā Ā Ā Ā Ā ā Avoid intense cardio that competes with muscle recovery.
4ļøā£ Track & Adjust
Ā·Ā Ā Ā Ā Ā Ā āļø Weigh yourself weekly.
Ā·Ā Ā Ā Ā Ā Ā šø Take progress photos and log strength gains.
Ā·Ā Ā Ā Ā Ā Ā š If youāre not gaining after 2 weeks, increase total calories.
ā Bottom Line
Ā·Ā Ā Ā Ā Ā Ā šļøāāļø Lift heavy in the 5ā8 rep range. š„© Eat plenty (especially protein). š“ Rest hard. š¶ Do light cardio. š Grow.
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