8 Tips to Weight Gain Naturally


By codingstreets  Jan 14, 2024

Building muscle mass is often a top priority for many as having a toned and fit body has become a trend these days. However, gaining muscle weight requires a combination of regular exercise, proper nutrition, and adequate rest.

8 most effective strategies to gain muscle weight

1. Resistance Training

When you lift weights or use resistance bands, you create tiny tears in your muscle fibres. As these tears heal, your muscles become stronger and bigger.

2. Progressive Overload

Progressive overload means gradually increasing the weight you lift over time. This forces your muscles to adapt and grow to handle the increased load. You can increase the weight you lift by 5-10% each week.

3. Compound Exercises

Compound exercises, such as squats, deadlifts, and bench presses, work for multiple muscle groups at once. This increases the overall demand on your muscles, leading to more muscle growth.

4. Proper Nutrition

A nutritious diet is crucial for gaining muscle weight. You need to consume more calories than you burn to provide your body with the energy it needs to build muscle. Aim to consume 1-1.5 grams of protein per pound of body weight each day.

5. Timing of Meals

The timing of meals can also impact muscle growth. You should try consuming a meal containing protein and carbs within 30 minutes of completing your workout.

6. Sleep

Sleep is essential for muscle growth and recovery. Several studies suggest at least 7-9 hours of sleep each night. During sleep, your body releases growth hormone, which is important for building muscles.

7. Training

High-volume training involves repeating exercises per muscle group. Performing 3-5 sets of 8-12 repetitions per exercise can give you fruitful results.

8. Consistency

Consistency is key when it comes to gaining muscle weight. Aim to work out at least 3-4 times per week, and stick to your nutrition and sleep goals consistently over time.

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