Who wants to gain weight and muscle and not just muscle? Well obviously someone who needs to add mass to their body like a football lineman or someone trying to go up in a weight class. Perhaps you’re just TOO THIN, and want a little more “meat on your bones.” Adding weight is easy, adding pure muscle is not as easy.
First, you need to establish that you DO actually want to gain weight and muscle.
Understand that any weight added that’s not muscle is basically bodyfat. Although bodyfat does help with overall weight and size, it covers muscle tone, making it more difficult to obtain the “chiseled” appearance. The choice is yours, but I suggest just focusing on adding muscle. Muscle weighs more than fat anyway, so to gain weight and muscle is what we’ll go over here. I just wanted to insure that this is something you are really after.
Okay, time for some “tried and true!” Want bulk? Got MILK?
When I was younger, I badly wanted to add weight. My goal was to go from 160 up to over 190 pounds. I did this by following a formula of adding 10 glasses of milk per day to the decent amount of food I was already eating. You may find that your digestion process could take a few weeks to adjust, but that’s to be expected. It should pass. I would recommend taking 3-4 weeks, easing your way into adding this much milk to your diet. Take the first 3 or4 weeks to build up to 10 glasses per day slowly. Trust me – your digestive system THANKS you!
Well, I DID mention adding MUSCLE.
When done properly, squats will help you gain weight and muscle. The downfall is, however, over time you may start to look like a tree trunk! Using the heaviest weight you can safely manage, you’ll need to push out about ten to twenty squats per set. A common misconception is that LESS repetitions build muscle bulk quicker. This is a FALLACY! In fact, there is a method called “20 rep breathing squats” that add more muscle naturally than probably any other method.
Here’s an overview of the 20 rep breathing squat program.
After 3-4 warm up sets in the squat rack, grab a weight that you can comfortably squat 10 times. At this weight, you will simply be pushing out TWENTY! You will do as many as you can and then with the bar on your back, pause, then push out another rep. You’ll do 10+, pause to catch your breath, do another repetition, pause again, and so forth until ALL 20 are finished! Trust me – this is the ONLY set you do, and the ONLY one you need! Do this squat workout and drink milk like crazy and you will gain weight and muscle guaranteed.
