Are you tired of being skinny and weak? Do you want to gain weight, build muscle, and increase your strength? Do you want to look and feel more confident and attractive? If you answered yes to any of these questions, then this article is for you.
In this article, we will show you 10 steps weight gain workout guide that you can follow to achieve your fitness goals. This guide is based on scientific principles, proven methods, and real results. It is suitable for beginners, intermediates, and advanced lifters. It is also flexible and adaptable to your preferences and needs.
By following this 10 steps weight gain workout guide, you will be able to:
- Gain weight in a healthy and sustainable way
- Build muscle mass and improve your body composition
- Increase your strength and performance
- Enhance your health and well-being
- Boost your self-esteem and confidence
Ready to get started? Let’s dive in!
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How I Struggled with Being Skinny and Weak
I know how it feels to be skinny and weak. I was always the smallest and weakest kid in school. I was bullied, teased, and ignored by my peers. I hated my body and myself. I had no confidence and no motivation. I felt like a loser.
I tried to weight gain workout and muscle by eating more and lifting weights, but nothing worked. I was clueless about nutrition and training. I followed random and ineffective workouts that I found online or in magazines. I ate junk food and empty calories that only made me fat and unhealthy. I wasted my time, money, and energy on useless supplements and products that promised quick and easy results, but delivered nothing.
I was frustrated, depressed, and hopeless. I thought I was doomed to be skinny and weak forever. I thought I had bad genetics and no potential. I thought I had no control over my body and my life.
How I Discovered the 10 Steps Weight Gain Workout Guide
Everything changed when I discovered the 10 steps weight gain workout guide. This guide was different from anything I had seen before. It was simple, practical, and effective. It was based on science, not hype. It was realistic, not unrealistic. It was honest, not deceptive.
The 10 steps weight gain workout guide taught me everything I needed to know about gaining weight and building muscle. It taught me how to eat, how to train, how to recover, and how to progress. It taught me how to create a personalized and optimal plan that suited my goals, level, and lifestyle. It taught me how to overcome the common challenges and obstacles that skinny and weak people face.
The 10 steps weight gain workout guide transformed my body and my life. I gained weight, muscle, and strength. I improved my health and well-being. I increased my self-esteem and confidence. I became happier and more successful.
The 10 steps weight gain workout guide can do the same for you. It can help you achieve your fitness goals, no matter how skinny and weak you are. It can help you become the best version of yourself, physically and mentally. It can help you live a better and more fulfilling life.
What are the 10 Steps Weight Gain Workout Guide?
The 10 steps weight gain workout guide are:
- Set your weight gain goal and track your progress
- Calculate your calorie and macronutrient needs and follow a balanced diet
- Choose a weight gain workout program and stick to it
- Perform the basic compound exercises and master the proper form
- Lift heavy weights and apply the progressive overload principle
- Train with intensity, frequency, and volume
- Rest and recover between workouts and sleep well
- Supplement your diet and training with creatine, protein, and multivitamins
- Avoid common weight gain mistakes and myths
- Be consistent, patient, and positive
Let’s go over each step in more detail.
Step 1: Set your weight gain goal and track your progress
The first step of the 10 steps weight gain workout guide is to set your weight gain goal and track your progress. This will help you stay focused, motivated, and accountable.
Your weight gain goal should be specific, measurable, achievable, realistic, and time-bound. For example, you can set a goal to gain 10 pounds of muscle in 3 months. This is a clear, quantifiable, attainable, reasonable, and deadline-oriented goal.
To track your progress, you should weigh yourself, measure your body fat percentage, and take photos of yourself every week. You should also record your lifts, reps, and sets in a logbook or an app. This will help you see how far you have come, how much you have improved, and what you need to adjust.
Step 2: Calculate your calorie and macronutrient needs and follow a balanced diet
The second step of the 10 steps weight gain workout guide is to calculate your calorie and macronutrient needs and follow a balanced diet. This will help you provide your body with the energy and nutrients it needs to grow and repair.
Your calorie needs are determined by your age, weight, height, activity level, and metabolism. To gain weight, you need to consume more calories than you burn. A good rule of thumb is to eat 500 calories above your maintenance level. For example, if your maintenance level is 2000 calories, you should eat 2500 calories per day.
Your macronutrient needs are determined by your weight, goal, and preference. Macronutrients are the three main components of food: protein, carbohydrates, and fat. They have different functions and effects on your body. A good rule of thumb is to eat 1 gram of protein per pound of body weight, 2 grams of carbohydrates per pound of body weight, and 0.5 grams of fat per pound of body weight. For example, if you weigh 150 pounds, you should eat 150 grams of protein, 300 grams of carbohydrates, and 75 grams of fat per day.
Your diet should be balanced and varied, consisting of whole, natural, and minimally processed foods. You should eat foods from all the food groups: lean meats, eggs, dairy, fish, beans, nuts, seeds, fruits, vegetables, grains, and healthy oils. You should avoid foods that are high in sugar, salt, trans fat, and additives. You should also drink plenty of water, and limit your intake of alcohol, caffeine, and soda.
Step 3: Choose a weight gain workout program and stick to it
The third step of the 10 steps weight gain workout guide is to choose a weight gain workout program and stick to it. This will help you structure your training and optimize your results.
A weight gain workout program is a plan that tells you what exercises to do, how many sets and reps to do, how much weight to use, how long to rest, and how often to train. A good weight gain workout program should be based on your goal, level, and availability. It should also be progressive, challenging, and enjoyable.
There are many weight gain workout programs that you can choose from, such as:
- The 5×5 program: This program consists of doing 5 sets of 5 reps of the basic compound exercises, such as the squat, bench press, deadlift, overhead press, and row. You do this program 3 times a week, alternating between two workouts: A and B. For example, you do workout A on Monday, workout B on Wednesday, and workout A on Friday. You increase the weight by 5 pounds every session.
- The 3×10 program: This program consists of doing 3 sets of 10 reps of a variety of exercises, such as the chest press, lat pulldown, leg press, shoulder press, bicep curl, and tricep extension. You do this program 4 times a week, alternating between two workouts: A and B. For example, you do workout A on Monday and Thursday, and workout B on Tuesday and Friday. You increase the weight by 5 pounds every week.
- The push-pull-legs program: This program consists of doing exercises that target the same muscle groups on the same day, such as the push muscles (chest, shoulders, and triceps), the pull muscles (back and biceps), and the legs (quads, hamstrings, and calves). You do this program 6 times a week, alternating between three workouts: push, pull, and legs. For example, you do push on Monday and Thursday, pull on Tuesday and Friday, and legs on Wednesday and Saturday. You increase the weight by 5 pounds every week.
You can choose any weight gain workout program that suits you, or create your own. The most important thing is to stick to it, and follow it consistently. Do not skip workouts, do not change exercises, do not cheat on reps, and do not give up. Trust the process, and you will see the results.
Step 4: Perform the basic compound exercises and master the proper form
The fourth step of the 10 steps weight gain workout guide is to perform the basic compound exercises and master the proper form. This will help you target multiple muscle groups, stimulate more growth, and prevent injuries.
The basic compound exercises are the ones that involve more than one joint and more than one muscle group, such as the squat, bench press, deadlift, overhead press, and row. These exercises are the most effective and efficient for building muscle and strength, as they work your whole body, activate your core, and burn more calories.
To perform the basic compound exercises, you need to master the proper form and technique. This will help you lift more weight, avoid pain, and reduce the risk of injury. To master the proper form, you need to follow these general guidelines:
- Warm up before each workout, by doing some light cardio, dynamic stretches, and warm-up sets.
- Use a full range of motion, by lowering and lifting the weight as far as you can, without compromising your posture and alignment.
- Keep your spine neutral, by maintaining a natural curve in your lower back, and avoiding rounding or arching your back.
- Brace your core, by tightening your abdominal and lower back muscles, and breathing deeply into your belly.
- Keep your joints aligned, by keeping your wrists, elbows, shoulders, hips, knees, and ankles in a straight line, and avoiding twisting or bending them.
- Control the tempo, by lifting the weight explosively, and lowering it slowly and smoothly, without bouncing or jerking.
- Focus on the muscle, by contracting and squeezing the target muscle, and feeling the tension and the burn.
Step 5: Lift heavy weights and apply the progressive overload principle
The fifth step of the 10 steps weight gain workout guide is to lift heavy weights and apply the progressive overload principle. This will help you challenge your muscles, break down your fibers, and stimulate more growth.
Lifting heavy weights means lifting weights that are challenging for you, but not impossible. A good rule of thumb is to lift weights that you can do for 6 to 12 reps, with good form, and with some effort. If you can do more than 12 reps, the weight is too light. If you can do less than 6 reps, the weight is too heavy.
Applying the progressive overload principle means increasing the difficulty of your workouts over time, by adding more weight, reps, sets, or intensity. This will help you avoid plateaus, adapt to the stress, and improve your performance. A good rule of thumb is to increase the weight by 5 pounds every week, or the reps by 1 or 2 every session.
Step 6: Train with intensity, frequency, and volume
The sixth step of the 10 steps weight gain workout guide is to train with intensity, frequency, and volume. This will help you optimize your training and maximize your results.
Training with intensity means training with a high level of effort, focus, and determination. It means pushing yourself to the limit, without compromising your form and safety. It means giving your best in every rep, set, and workout. It means not quitting, not resting too much, and not making excuses.
Training with frequency means training with a high number of sessions per week, without overtraining or undertraining. It means finding the optimal balance between training and recovery, based on your goal, level, and availability. It means training each muscle group at least twice a week, and allowing at least 48 hours of rest between workouts.
Training with volume means training with a high number of sets and reps per session, without burning out or wasting time. It means finding the optimal amount of work that stimulates your muscles, without exhausting them. It means doing 3 to 5 sets of 6 to 12 reps for each exercise, and resting for 60 to 90 seconds between sets.
Step 7: Rest and recover between workouts and sleep well
The seventh step of the 10 steps weight gain workout guide is to rest and recover between workouts and sleep well. This will help you heal your muscles, replenish your energy, and enhance your growth.
Resting and recovering between workouts means taking enough time off from training, and doing some active recovery activities, such as stretching, foam rolling, massage, yoga, or walking. This will help you reduce soreness, improve blood flow, increase flexibility, and prevent injuries.
Sleeping well means getting enough quality and quantity of sleep every night, and following a regular sleep schedule. This will help you release growth hormone, regulate your appetite, improve your mood, and boost your immune system.
Step 8: Supplement your diet and training with creatine, protein, and multivitamins
The eighth step of the 10 steps weight gain workout guide is to supplement your diet and training with creatine, protein, and multivitamins. This will help you enhance your performance, increase your muscle mass, and improve your health.
Creatine is a natural substance that is found in your muscles, and helps you produce more energy, especially during short and intense activities, such as lifting weights. Creatine can help you lift more weight, do more reps, and recover faster. Creatine can also help you gain weight, as it draws water into your muscles, making them bigger and fuller.
Protein is a macronutrient that is essential for building and repairing muscles, organs, and tissues. Protein can help you gain weight, as it provides the building blocks for your muscles, and supports your recovery and growth. Protein can also help you feel full and satisfied, as it takes longer to digest.
Multivitamins are supplements that contain a variety of vitamins and minerals that are important for your health and well-being. Multivitamins can help you gain weight, as they provide the nutrients that you may not get enough from your diet, and support your metabolism and immune system.
Step 9: Avoid common weight gain mistakes and myths
The ninth step of the 10 steps weight gain workout guide is to avoid common weight gain mistakes and myths. This will help you avoid wasting your time, money, and energy, and prevent frustration and disappointment.
Some of the common weight gain mistakes and myths are:
- Eating too much or too little: Eating too much can make you gain fat, not muscle. Eating too little can make you lose muscle, not fat. You need to eat the right amount of calories and macronutrients for your goal and level.
- Training too much or too little: Training too much can make you overtrain, not grow. Training too little can make you undertrain, not grow. You need to train the right amount of intensity, frequency, and volume for your goal and level.
- Skipping the basics and chasing the fads: Skipping the basic compound exercises and following the latest trends and gimmicks can make you miss the fundamentals, not progress. You need to stick to the proven methods and principles for your goal and level.
- Expecting too much or too little: Expecting too much can make you unrealistic, not satisfied. Expecting too little can make you pessimistic, not motivated. You need to set realistic and attainable goals for your goal and level.
Step 10: Be consistent, patient, and positive
The tenth and final step of the 10 steps weight gain workout guide is to be consistent, patient, and positive. This will help you stay on track, overcome challenges, and enjoy the journey.
Being consistent means following your plan and sticking to your routine, without skipping, cheating, or quitting. It means doing what you have to do, even when you don’t feel like it. It means making your fitness a priority and a habit, not an option or a chore.
Being patient means understanding that gaining weight and building muscle takes time, effort, and dedication. It means not comparing yourself to others, or to unrealistic standards. It means trusting the process, and celebrating your small wins and improvements.
Being positive means having a good attitude and a growth mindset, without being negative, or self-critical. It means focusing on the positive aspects, and learning from the negative ones. It means being grateful for what you have, and hopeful for what you can achieve.
Conclusion
Gaining weight and building muscle is not easy, but it is possible. By following the 10 steps weight gain workout guide, you can transform your body and your life. You can gain weight, muscle, and strength. You can improve your health and well-being. You can increase your self-esteem and confidence.
We hope you enjoyed this article, and learned how to gain weight and build muscle. Try the 10 steps weight gain workout guide, and see the difference in your body and your mood. You can also share your experience, results, and feedback with us.
What are your weight gain goals and challenges? Do you have any questions or suggestions? Let us know in the comments below. We would love to hear from you.
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