Wellness Positive

Weight Exercises for gaining 'Healthy' Weight and building massive Muscle..

Important Training Advice

  This section contains important advice on the basics of weight training, as well as crucial muscle development and body building tips for weight gain. Topics covered here include how much weight to lift, how many reps to do, how many sessions to do per week, as well as the crucial aspects of diet and rest. Read this to get the basics of weight gain via the development of muscles and through body building...

1) How much weight to lift, and how many repetitions (and sets) to do:

  How do you know how much weight to lift? It's actually quite simple. If you can do less than ten repetitions of the exercise continuously, then the weight is too heavy for you. If you can do more than ten repetitions continuously, then it is too light.

• Start your weight training with just one set of ten repetitions of each exercise.
• Once your body adapts to this, increase the sets to three - the first set should be done with a slightly heavier weight than you can manage - you should just be able to do 8 reps with this weight. The next set should be done with a 'normal' weight, and 10 reps. The third set should be done with a slightly lighter weight than what you can manage, and you should do between twelve to fifteen reps.
• Once your body adapts to this, increase the number of sets to TEN sets of TEN repetitions each. I know this seems a lot, but this sort of program REALLY stimulates muscle growth. Of these ten sets, let any three be done with a slightly heavier weight than you can manage, do three more with your 'normal weight' and the remaining four sets with a slightly lighter weight.

"This is the stage where muscle growth REALLY begins - guaranteed!!"

  You need to do a 'ten set' training routine like this JUST ONCE a week. This may seem too little, but it's not - your muscles need time to rest and to GROW, and if you don't give them that time, you will not see gains. So, do your weights just once a week.

  Try to increase the amount of weight that you can lift week by week. Push yourself, and your body will adapt. Even an increase of one rep in a set IS an increase - remember that.

2) Warming up..

  It is CRUCIAL to warm up before heavy weight training. I would suggest you run to the Gym at a moderate pace (if it's not too far away), or take a run around the block. Then circle your arms a bit, stretch, bend forwards and back, turn your torso, stretch again, and generally loosen and prepare your muscles and tendons. Then do about five to ten push-ups, crunches and knee bends. Now you are ready to move on to the weights.

  If you take a break during your training, be sure not to let your body 'cool-down'. Wrap up in a towel or a robe or whatever is convenient, and only then rest before your next set. Keep your body warm and you will reduce muscle fatigue.

  Lastly, it is equally important to cool-down the body AFTER your weight training, by doing some light stretching and running, and a few light exercises.

3) How long a Training Session should last..

  This is a crucial point.

  "A training session MUST NOT go on for longer than an hour."

  Keep an eye on the watch as you train. After an hour of rigorous training, toxins build up in your body and heavy muscle fatigue sets in. Also, your body starts producing Cortisol, a hormone that actually INHIBITS the building of muscle. Any training done after an hour is not only wasted, it will make your entire training session useless!! Keep your weight training session within an hour. Keep your weight training sessions short and intense and you will see gains.

  Another important point - you CANNOT do ANY other exercise on the day you do your weight training, if you want to see gains. This means NO running, aerobics, martial arts or sports on that day. Save the sports or aerobic activities for other days of the week.

4) Other Crucial Points..

• Diet: Eat a great deal of lean meat with some potatoes as a basis of your diet, with plenty of fruits and vegetables. The meat should be divided into six portions and eaten at six different times in the day, with at least one and a half hours between each time. This maximizes absorption of the protein. Other acceptable sources of protein are eggs, fish and poultry. You should take in at least between 150 and 200 grams of protein every day if you're working hard at your weight training.
• Water: Remember, your body is mostly water - it is actually one of the building materials your body needs! Drink PLENTY of water every day. You must never at any time be thirsty.
• Sleep: Sleep well. Your training will place an increasing stress on your body - your body needs rest to repair itself and build new muscle tissue. You need between 8 to 10 hours of sleep a day.