LET’S GAIN WEIGHT!

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CALLING ALL SOLE SISTERS!!!

This Saturday, meet us at the Tropical Park hill at 7am for a fun & intense speed workout!  There is parking next to the hill.

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It seems we’re always focused on losing weight or getting shredded….

What about advice for those who are underweight and/or are looking to put on some size??
What about the ectomorphs – the naturally skinny, who just can’t add pounds no matter how many milkshakes they pound back.  What about the “cardio junkies” who want their curves back?

Simply put, to gain muscle you must do 2 things:

1.  EAT
2.  LIFT HEAVY

1.  For most of us, there is no secret to weight gain.  At least for me, it seems like I am trying to dodge calories on an hourly basis.  But muscle requires energy, and energy requires fuel so it only makes sense to eat more if you want to gain size.  Just as there is no weight loss without a caloric deficit, there is no increase without a caloric surplus – the body will simply maintain its current size.  This equates to around 200-250 calories over maintenance.  For most, about 15 calories per pound of body weight should be enough to maintain if you’re regularly active, so add to that number.

Now on a last note…eating more doesn’t mean eating more of anything you want.  You should still invest in your body and give it healthy, wholesome food.

vitamins

 

2.  Once you understand the physiology of muscle growth, this point is a no-brainer.  Your muscles will only grow when they’re stressed.  What does this mean exactly??  Heavy resistance training breaks down muscle tissue; when you lift something that is challenging and requires more effort, you are causing tiny tears in the muscle fibers.  This sounds bad, but it is necessary.  That day-after pain is thought to stem from this.  Through a process of repairing and rebuilding, the muscle comes back stronger and larger than before.  The biological effort to repair or replace damaged muscle fibers begins with cells fusing together and to the muscles fibers, often leading to increases in muscle fiber cross-sectional area or what we know as hypertrophy.  Every healing cycle make you stronger for the next workout….which is why REST is also an important component of muscle growth.

That being said, lift heavy enough so you’re being challenged in an 8-12 repetition range.  This means that in the last 2-3 reps of your set, you are giving it your ALL!  Using a spotter is always smart and beneficial.

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Have a great day!

One Response to “LET’S GAIN WEIGHT!”

  1. denyssetango Says:

    Is this at the hill or track?

    Like

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