Many “catch on fire” with the desire to increase the weight of their own body. Of course, for the greatest effect, you should sign up in the gym and consult a competent specialist. But you can get the desired result without visiting the gym. The article will talk about how to gain weight for a man at home.
General points
The following factors affect the speed and quality of weight gain:
- genetic predisposition;
- training program;
- food.
Genetic factor
Three types of physique are conditionally distinguished:
- endomorph (obese);
- mesamorph (muscular);
- ectomorph (thin).
More common in nature are intermediate types. If the reader asks about how to gain weight for a man, then his body is most likely more prone to thinness and is of the ectomorph type. With genetics sorted out.
Features of the training plan
A training program for gaining muscle mass should include basic exercises. But not at every house the barbell was “lying around”. At best, there are only dumbbells. Gaining muscle mass at home is very simple - do basic exercises using your own weight.
Exercises for gaining muscle mass at home
Exercises that you can do at home:
- push-ups with weights;
- squats on one leg (gun);
- Weighted Squats
- push-ups on the hands;
- pull-ups on the crossbar;
- an analogue of dumbbell traction to the belt.
Since the reader is interested in how to build muscle without stepping over the threshold of the gym, we have prepared a list of basic exercises that are required to be performed.
Push-ups from the floor must be carried out with weights, it can be a backpack with several plastic bottles (filled, of course) or a bag of cement inside. It all depends on ingenuity.
Performing push-ups, like the rest of the exercises, is necessary every other day, since frequent stimulation of muscle fibers leads to their immediate growth.
Here is an example of training that will help both gain weight at home and increase muscle strength:
- Complex: push-ups on the arms with emphasis against the wall (5 sets of 8 times); push-ups with weights (5 x 12); squats on one leg (6 x 8); weighted squats (6 x 20); pull-ups on the crossbar (5 sets to failure); twisting on the floor (5 sets to failure); bar (20 sets of one minute). Rest the next day.
- Training: push-ups without weights with the emphasis of the feet on a hill (8 x 30); weighted lunges (6 x 30); weighted squats (6 x 40); twisting on the floor (3 sets to failure); bar (2 sets of two minutes). The next day you need rest.
- To complete this complex, you just have to go outside or to the nearest stadium. Exercises: sprint (5 sets, 100 m at maximum speed); jumping onto a high support (5 x 8); push-ups on the uneven bars (5 sets to failure); pull-ups on the crossbar with a classic grip (5 sets to failure); pull-ups on the crossbar behind the head (3 sets to failure); wide grip pull-ups (3 sets to failure).
- The previous workout can be done at home if the weather conditions are unfavorable: push-ups from chairs with legs on a support in front of you, this is an analogue of push-ups on the bars (8 x 20); squats on one leg with weights (3 sets to failure).
To understand how to quickly gain weight for a man, the reader needs to remember that the basis of muscle mass gain is regular stimulation of muscle fibers.
Training can be arranged as you like. They should contain:
- push muscle exercises are all kinds of push-ups;
- leg exercises - all types of squats, jumps, short-distance running;
- exercises for traction muscles - pull-ups on the crossbar, draft of dumbbells or artificial weights in an inclination;
- exercises for the abdominal muscles;
- exercises for stabilizing the spine (plank).
If there is a barbell and dumbbells, then it is advisable to use them. Training should be carried out at least once every three days.
Different intensity is important for each workout. You need to train in one day with weights for fewer reps, and on the other - without weights for more reps.
Multiple training will help both gain muscle mass without fat and stimulate the energy components of muscle tissue to increase. In other words, including complex exercises with a large number of repetitions, you will gain muscle mass additionally by increasing energy reserves (glycogen) and hypertrophy of slow muscle fibers.
Food
The only difference in weight gain or weight loss is diet. Consuming more calories than enough for the body will lead to weight gain, and vice versa.
The main thing that is necessary for weight gain is to consume more calories than the body consumes. But here there is one caveat, which is that calculating calories in accordance with energy expenditure is problematic.
In addition, how to gain weight a man can be of high quality, this is due to exclusively fat deposits. To do this, it is more advisable to count not calories, but nutrients:
- proteins;
- fats
- carbohydrates.
For muscle growth, a person needs to consume per day:
- 1.5-2 grams of protein per 1 kilogram of its own weight;
- 4 or more grams of carbohydrates per 1 kilogram of their own weight;
- 0.5-1 grams of fat per 1 kilogram of its own weight.
Sample meal plan
Consider what you need to eat to gain weight for a man who weighs 70 kg. We multiply the above numbers by 70, we get the following daily requirement for nutrients:
- 100-140 grams of protein;
- 280 grams of carbohydrates;
- 35-70 grams of fat.
It remains to distribute the amount of nutrients received by meals.
It is believed that it is better to use a fractional power system. There is some truth in this - fractional nutrition leads to the release of insulin - the hormone responsible for the distribution of nutrients in the cells of your body.
But do not bother yourself like that. The main thing is to collect the required amount of nutrients per day.
Make a diet consisting of four meals:
- Breakfast. 100 g of oatmeal, 2 bananas, 3 boiled eggs (110 grams of carbohydrates, 20 grams of protein, 10 grams of fat).
- Dinner. 100 g of buckwheat, vegetable salad with a tablespoon of olive oil, chicken breast (200 g), two bananas (110 grams of carbohydrates, 40 grams of protein, 20 grams of fat).
- Snack 100 grams of buckwheat, chicken breast (100 g), three chicken eggs, vegetable salad (60 grams of carbohydrates, 35 grams of protein, 10 grams of fat).
- Dinner. 300 g of cottage cheese (48 grams of protein, 15 grams of fat).
Thus, we get: 280 grams of carbohydrates, 143 grams of protein, 55 grams of fat. The diet, of course, can be adjusted. Calorie content and composition of products are considered exclusively in raw form, in the prepared form, the weight of the products can vary significantly.
The positive side of nutrition for weight gain is that there is no limit on calories consumed. The bigger, the better.
But how to gain weight for a man without an increase in adipose tissue in this case? If you still have a slight inclination towards completeness, then you need not to go beyond the above figures. It is also worth considering the fact that each organism is unique and individual.
It is necessary to monitor the overall weight gain and muscle quality. If weight gain occurs too quickly, most likely, an increase in the face due to body fat is likely. In this case, it is necessary to cut the amount of carbohydrates consumed by 20-40 grams per day, follow the weight gain further.
Additives
For weight gain, you can use special additives to the main diet. How to gain weight for a man without sports nutrition? The use of sports nutrition is completely optional, in addition, most products of this kind are a normal marketing move.
But some of the pharmacy drugs can significantly help the body in the selection of muscle mass, as well as strengthen immunity:
- safflower levze;
- ginseng;
- eleutherococcus;
- Schisandra chinensis;
- Rhodiola rosea.
The above natural preparations are adaptogens and help the body to adapt to intellectual, physical and mental stress. You can take, for example, an extract of safflower leuzea for two months, 20 drops twice a day in the morning.
An important factor is the consumption of vitamin-mineral complexes. Take vitamin complexes, but do not exceed dosages. Additionally, take vitamin C. It is permissible to take up to 2 grams of vitamin C per day.
Other factors contributing to effective weight gain.
Not only competent preparation of a training plan and knowledge of how to eat in order to gain weight for a man will allow you to quickly gain weight. There are a number of additional factors that contribute to muscle growth.
Full sleep
You must sleep at least 8 hours a day. In the process of sleep, the body synthesizes hormones that are directly responsible for the growth of muscle mass. This, for example, testosterone. Lack of sleep can lead to a decrease in muscle mass, an increased set of adipose tissue.
Lifestyle
Alcohol abuse and smoking greatly impact the level of testosterone in the body, significantly lowering it. Regular consumption of alcoholic beverages, especially beer, will lead to a decrease in testosterone levels, as in the case of lack of sleep. When recruiting high-quality muscle mass, it is necessary to reduce the use of alcohol to a minimum, and it is better to exclude it altogether.
How to gain weight to a thin man who smokes? Quit smoking! Smoking negatively affects muscle growth.
Nicotine inhibits the synthesis of insulin - the hormone responsible for the absorption of nutrients by the body, which leads to appetite suppression and incomplete absorption of food consumed. For a good set of muscle mass, it is necessary to abandon addiction or to minimize smoking.
Caffeine also inhibits the secretion of testosterone. In addition, caffeine, he knock down sleep mode, which further undermines the hormonal background. It is necessary to monitor the consumption of caffeine, its daily dosage should not exceed 200-300 mg. It is permissible to use caffeine immediately before training, this is necessary for greater returns. The rest of the time it is better to completely exclude this substance from the diet.
Stress level
Training and nutrition control already represent significant stress for the body, for an effective set of muscle mass it is necessary to eliminate other sources of experience. Minimizing stress factors is the key to how to quickly gain weight for a man due to an increase in muscle mass.
Stress, including psychological, is characterized by the production of stress hormones, for example, cortisol and adrenaline. Stress hormones are also produced during training, they stimulate the body to spend more energy on exercise.
A large number of these hormones can slow down and stop the growth of muscle mass, so it is necessary to ensure that other factors that stress the body are not present in the environment.
conclusions
The basis for weight gain due to muscle mass is, of course, stimulation of muscle fibers, i.e. training process.
But observing nutritional conditions and maintaining a healthy lifestyle significantly contribute to muscle gain. A competent combination of training, nutrition and daily routine is the situation when one plus one is not two, but more. These are the best ways to gain weight for a man. If you do not miss workouts, monitor your diet, follow the rules of a healthy lifestyle, abandon addictions, then in the near future you will surely gain quality weight.