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As strange as it may sound to people trying to lose weight, I receive a lot of messages from skinny girls and sometimes boys, who are asking me how to gain weight. I know that those of you, who are desperately trying to get rid of the extra pounds, are terrified just by reading my last sentence! But you know how in life everything is about balance. It isn’t good to be too overweight but it isn’t good to be too skinny either! When you are too skinny, all the clothes you put on look like you took a shopping bad and decided to dress in it! Besides that everybody is teasing you for not being strong enough and for looking like a toothpick! That is why, today’s post will be dedicated to those of you that find it hard to pack on some pounds! And when I say gain weight, I don’t mean get fat, but gain some muscle mass, so you will have nice and shaped body!

Today I will give you a program that a coach I used to workout with, suggested me for one of my clients! At first I was a little skeptical, but then I researched it, and found out it was worth the try! And now after a couple of my skinny clients, made great improvements on it, I am more than convinced that it is one of the best programs for hard gainers- no matter if we are talking about women or men!

I bet that if you walk in the typical globo gym, and share your desire to gain weight, the instructor is gonna give you the typical spilt, that requires you to work out five times a week, doing endless amount of sets, probably between 15-20 per muscle group! I don’t want to underestimate their knowledge but that is a lot of time wasted in the gym! And truth is that you are hardly ever gonna see the results you exhaust yourself for!

What you need to realize is that in order to stimulate muscle growth you have to work hard in the gym, but you won’t actually grow until you get out of the weightlifting room and give your  body the rest and nutrients needed for recovery!

Because I don’t want to sound bareness I will tell you about one of my clients Krisi! Krisi is a true hard gainer. She is tall, she eats a lot but never gets to put a pound on! When she first started working out with me, I was a little perplexed because that was the first time a girl walked to me and said: “I wanna gain pounds!”. I dedicated a lot of time reading and searching on the topic and there was it- we started the journey to turning her skinny body in a shapely, breathtaking, curvey one!

Before I go on, I have to tell you that before that Krisi has never workout in her entire life. That’s why I took some time to teach her the basic movements, like squats, deadlifts, bench press, military press, push press, push ups, pull ups and so on! Luckily she turned out to be a quick learner! She amazed me with the balance and coordination she possessed for a person that has never workout in her life!

After we got her technique right, I introduced her to the program for hard gainers! So what is the program like?

What you have to do is workout three times a week! Yea, you heard me good-only three times a week! Forget about going to the gym every single day, doing endless amounts of sets and reps! Simplicity is the key to success, and that is what I am offering you!

Next you are gonna do three exercises per workout for three sets of 5-8 reps.

Make sure to warm up with a couple of 5-8 rep sets with lighter weight, until you get up to a weight that you can do for five reps! The weight shouldn’t be light, but shouldn’t make you go to failure either. Forget about doing slow and torturing reps! So next  you are gonna use the same weight until you can get 3sets of 8 reps with it. When you get there, you increase the weight with 5 to 10kg. and go back to the five reps and doing it until you can get three sets of 8 reps! That is the pattern every time you increase the weight. You start with five reps, until you can do it for three sets for 8 reps! Eager to find out the exercises?

Day 1:

Squat 3 sets of 5-8reps

Incline bench press 3 sets of 5-8reps

Barbell rows 3 sets of 5-8reps

Day 2:

Deadlift 3 sets of 5-8reps

Chin up 3 sets of 5-8reps

Military press 3 sets of 5-8reps

In case you noticed that there is only two workouts and I mentioned you will workout three days a week, don’t worry! I did not forgot the third day program. What you will do is claim Day 1 to be A; and day to B. The first week, you will follow the pattern ABA and the second week the pattern BAB.

Dedicate two months to the program, and I promise you, that you will have big gains! Trust me, I’ve seen it myself a couple times! And what happened with Krisi? Well she packed on about 2 inches(only muscle) on her legs for a month and a half of working out on that program! I have a male client that works with the same program, and he is also having incredible gains!

If you are concerned about your abs, you could add some planks and other midline stabilization exercises right after your warm up!

And I almost forgot to tell you one more thing! I know that your workouts won’t take you more that 45 minutes, but don’t worry! That is enough! When you start working out, your body releases the hormone testosterone for the first 45 minutes and after that the levels of testosterone lower down, and the levels of cortisol rise. Cortisol is a stress hormone, which is not favorable for muscle growth! That is why, you don’t need to spend so much time in the weight room  as you do now, especially if you are aiming at gaining some weight!

If you want to know further about the program, read here. But I am sincerely advising you to give it a chance! After all I want you to give me only two months on the program! That is nothing compared to the time you are wasting in the weight room, without getting results! Then why not try something new?

Stay tuned for an article about your eating and sleeping patterns, as they are truely important for gaining weight!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение. https://inspiredfitstrong.com/bg/za-ines/bio/

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

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