Weight Gaining Workout Routines

The answer
There are only two that you should be concerned with. Strength training, and high rep medium weight training. Avoid the light weight stuff. It's a waste of time for gaining weight.

So you're trying to gain weight. Ah, my specialty. I, myself was a skinny kid growing up, weighing about a buck fifty (150lbs +/-) in high school, and I always felt sub par to my peers that were bigger than me. I always felt like I had a slight disadvantage in sports, and I was determined to overcome this weight thing. I later realized that I didn't have two things working for me. I didn't have the genetics, nor did I have the education to get bigger. If I only knew then what I know now. Well, I'm here to share my weight gain story. I can put on weight any time I wish by following this weight gain routine. I was a personal trainer in college, and I've trained, and worked out with men and women of all ages and backgrounds, and folks, believe me when I say this; This is science, not hopes and dreams. It's quite simple too! Let's dig in.

Beginner Weight Gain Tips

• Find a workout partner (Safety and motivation)
• Get mentally pumped and excited about your workout (Focus)
• Learn proper form and technique when strength training or exercising (Safety and Best Results)
• Listen to your body. If something doesn't feel right, stop. You can always train another day. Don't hurt yourself. (Safety)
• Get active, get hungry. If you don't eat more calories than you're burning, you will NOT gain weight (Diet)

I won't mention specific muscle groups because you can make your own workout combination depending on your workout equipment. The main thing is to eventually trian heavier and train muscles that are close to each other.

Weight Gain Workout Steps (for beginners)

This weight gain routine is not recommended without a workout partner or a skilled spotter. I do not go into specific muscle training routines, because it's not important for the issue of gaining weight. The solution is to ultimately be able to lift heavier weight, and it doesn't happen in 2 days. It takes a little time, but you can get bigger. What I'm outlining below is how to progress to heavier weight. I've made no emphasis on what muscles to train on what days. That's totally up to you, but there is a rule of thumb I stick to. I never train the same muscle more than twice a week, and I always wait at least 3 days before training the same muscle again. So go get it! Eat, train, sleep, eat, train, sleep. If you have any questions feel free to email me joe.taylor@fullspike.com.

1st Week (Training Days)

1. 2 minute warm up* on the treadmill or bike - this generates blood flow & lubricates the muscles (help prevent injury)
2. 7 rep free weight warmup x 2-3 close muscle groups* (light weight)
3. 10 rep free weight set x 2-3 close muscle groups* (light weight)
4. rest for 45 sec. - 1 min
5. 10 rep free weight set x 2-3 close muscle groups* (light weight)

* 3 Close Muscle Groups - Any muscle in close proximity (Shoulders / upper back / rear delts)

The idea is to keep the blood in the area that you're training. If you're doing a shoulder workout, then switch to a muscle group that is close to the shoulders so the blood doesn't leave the area. It doesn't make sense to train shoulders, then do a set of legs. The blood has to move to the total opposite side of the body, and you'll spread yourself thin. Keep the blood in the area that you're targeting.

2nd Week

1. 2 minute warm up* on the treadmill or bike - this generates blood flow & lubricates the muscles (help prevent injury)
2. 1 set warmup - 10 reps - free weights (light weight)
3. rest for 45 sec. - 1 min
4. 4 sets - 10 reps - free weights (medium weight)

3rd Week

1. 2 minute warm up* on the treadmill or bike - this generates blood flow & lubricates the muscles (help prevent injury)
2. 1 set warmup - 10 reps - free weights (light weight)
3. rest for 45 sec. - 1 min
4. 7 sets - 15 reps - free weights (medium weight)

4th Week

1. 2 minute warm up* on the treadmill or bike - this generates blood flow & lubricates the muscles (help prevent injury)
2. 1 set warmup - 10 reps - free weights (light weight)
3. rest for 45 sec. - 1 min
4. 4 sets - 12 reps - free weights (medium/heavy weight)

5th Week

1. 2 minute warm up* on the treadmill or bike - this generates blood flow & lubricates the muscles (help prevent injury)
2. 1 set warmup - 10 reps - free weights (light weight)
3. rest for 45 sec. - 1 min
4. 3 sets - 12 reps - free weights (heavy weight)

6th Week

1. 2 minute warm up* on the treadmill or bike - this generates blood flow & lubricates the muscles (help prevent injury)
2. 1 set warmup - 10 reps - free weights (light weight)
3. rest for 45 sec. - 1 min
4. 3 sets - 4-8 reps - free weights (very heavy weight)

Have Questions? Email Us - getbig@fullspike.com