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Help Gaining Weight
Help Gaining Weight
Pump Training- This training method to help gaining weight calls for lots of
sets and reps during muscle training with very short rest intervals
and stimulates muscle breakdown and growth without significantly taxing
the CNS. It will also literally engorge your muscles with blood and
give you shirt-busting pumps. This is the ideal training method to use
for a body part following a session of heavy and/or medium rep range
training. One example of pump training calls for you to perform 5-8
consecutive sets of 5-8 reps on a given exercise with only 20 seconds
rest between each set. On the first set you would work with a weight
that allowed you about 8 reps. Rest 20 seconds and repeat. Do this 5
consecutive times. If you can’t get at least 5 reps then decrease the
weight. To help gaining weight you’ll usually
find you’ll have to decrease the weight a couple of times throughout
the 5 sets in order to hit the repetition minimum for steady.
Hypoxia training - This is a training method that to the best of my knowledge has never been given much attention though it helps gaining weight. Hypoxia basically means lack of oxygen. By depriving the body and muscle of oxygen while muscle training you’re able to stimulate more muscle growth with less overall tension on the muscle and thus, less drain on the system. We’ll use this training method by performing a variety of different exercises for different muscle groups in circuit fashion with light loads and very short rest intervals. A typical circuit would have you doing one set each for every muscle group in the body with no rest between exercises. Next, you would take a 2-minute rest and then repeat the entire circuit again, to help gaining weight
Cardio- Cardio helps gaining weight in a safe manner. Nothing fancy here-2 days each week call for very low intensity days where the only thing you’ll be working are forearms, abs, and calves. On this day you should perform cardio for 15-20 minutes. How you perform it is up to you. I am partial to High Intensity Cardio such as going 1 minute fast followed by 1 minute slow for a total of 15 minutes. However, you can do regular steady state cardio if that’s what floats your boat. The purpose of cardio is to help gaining weight and improve blood flow to the working musculature and stimulate hormones to maximize nutrient partitioning.
Sprints- One day per week (day 6), I’d like you to perform a sprinting workout incorporating short rest intervals on preferably a grass field to help gaining weight. A football field will work fine. Not only will this workout stimulate your legs but it will also burn a ton of calories and since it falls on one of your low calorie intake days it will help gaining weight while you shed any fat you put on during the 5-day high calorie phase.
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