A common goal for many people in the gym is to gain weight, build muscle, or both. Unfortunately, it isn’t always as simple as going to the gym and lifting weights several times a week. Nutrition and exercise both have to be on point to stimulate growth and recover after each training session. With that said, here are a few tips I like to share with my clients to help them on their journey to build muscle.
Bulking up using exercise and nutrition
Calories are your friend. Eating lots of fats and proteins will make it easier to consume more calories and will help to ensure the weight you gain will be as lean as possible.
- Full-fat milk (66kcal, 3.8g protein)
- Pork steak (259kcal, 26g protein)
- Pasta (131kcal, 5g protein)
- Eggs (155kcal, 13g protein)
- Cheese (402kcal, 25g protein)
- Beans (347kcal, 21g protein)
- Potato (313kcal, 2.2g protein)
Strength training using compound exercises (using more than one muscle group) will play a big part in gaining lean mass. Training strength with sets of 3-5 reps will build the foundations and allow you to lift more weight, more weight means more training volume, more training volume means more muscle growth. To help increase volume further, do some exercises at 6-10 reps after the heavy stuff.
- Overead press (shoulders, triceps)
- Bench press (chest, shoulders, triceps)
- Deadlift (lats, traps, hamstrings, glutes)
- Squat (quads, glutes, hamstrings, lats)
- Push press (shoulders, triceps)
- Lat pulldown/pull-up (lats, traps, rhomboids)
- Underhand pulldown/chin-up (Lats, biceps)
- Bent over row (lats, traps)
- Leg press (quads, glutes, hamstrings)
- Push-up (chest, shoulders, triceps)