Do's And Dont's When Trying To Gain Weight And Muscles

  • 2 years   ago

So you’ve been working out regularly and eating relatively clean meals, so why are your gains not showing?

Is it possible that you could be doing something counter-intuitive or is there something missing from your training plan?

Take a look at these Do’s and Dont’s to find out if you are guilty of any of these mistakes.

Do: Set a Goal

Talk to your trainer to figure out how long it should take for you to gain the desired muscle. Work towards your goal slowly but surely instead of going to the gym aimlessly.

Don’t: Have unrealistic body images

Unless you shoot yourself up with steroids, your body isn’t going to start looking those wrestlers you see on the TV. You can only be the best version of yourself and that starts by accepting the way you look right now.

Do: Lift heavy with smaller reps

In order to build muscle, you have to seriously create some resistance to do some damage. That can only happen when you start lifting heavier weights and max out your body when training.

Don’t: Lift lightweights

Lifting light weights or doing bodyweight workouts is great if you want to maintain or lose weight but not if you want to build some serious muscle. You could do endless repetitions of a workout with light weights without ever seeing any improvement.

Do: Inhale and exhale and create tension while lifting weights

Exhale when you get to the hardest part of the workout and make sure to maintain the tension while you do the exercise. This creates a mind-muscle connection which can help you build muscle quicker.

Don’t: Use the momentum of your body

It is very tempting to just swing those weights using your body’s momentum but it isn’t the right way. To ensure your muscles undergo resistance, you must do the workout slowly.

Do: Workout the whole body

Don’t skip the leg days. It might make you really sore but you have to work out your entire body to get a proportionate figure. Make sure you’re incorporating all the major muscle groups in your training.

Don’t: Overwork the same muscle group

If you do shoulders and delts on Monday, don’t repeat them on Tuesday. Pick a different muscle group to give your body a chance to recuperate.

Do: Focus on your diet

You have to up your caloric intake to make sure you start gaining those muscles. Sit down with a nutritionist to figure out how to get enough protein, fats, and carbs.

Don’t: Forget supplements

Sometimes your diet may not be enough to get you where you want to be. In this case, you must take protein shakes like Gold Standard Whey. The Gold Standard Whey is full of protein and amino acids which helps your muscles recover faster.

Do: Take weight gain products

If you are an ectomorph and find it hard to gain weight, you may want to start taking a weight gain product like Russian Bear weight gainer. Taking the Russian Bear weight gainer can have a positive impact on your body by allowing you to gain mass which in turns helps you lift heavier.

Don’t: Take any and all supplements

There are a lot of supplements out there without any certifications which can damage your health. Make sure to do your due diligence before you start taking any risky supplements.

Source: Russian Bear