Practical weight – gain and muscle – gain plan for lean people
Fitness enthusiasts can generally be divided into two types: those who are eager to lose weight and those who are desperate to gain weight and build muscle. Compared with the process of fat people losing weight, it is not always an easy task for lean people to gain muscle. Many thin – bodied individuals may not see results even after long – term practice. Weight gain requires careful pre – planning. Today, we will introduce a practical plan for thin people to gain weight and muscle.
The first day: [push]
Barbell bench press: 4 groups * 12rm; Equipment push shoulder: 4 groups * 12rm; Barbell narrow push: 4 groups * 12rm; Rope clamp chest: 3 groups * exhaustion; Side planks: 3 groups * exhaustion; Rope arm flexion: 3 groups * exhaustion
Day 2: [pull]
Hard pull: 4 sets * 12rm; Standing pull: 4 sets * 12rm; Barbell curl: 4 sets * 12rm; High pull down: 4 sets * 12rm; Rope face pull: 4 sets * 12rm; Dumbbell curl: 3 sets * exhaustion
Day 3: [legs]
Squat: 8 sets * 12rm; Quadriceps flexor: 4 sets * 12rm; Straight leg pull: 4 sets * 12rm; Leg curl: 4 sets * 16rm
Key points for thin people to practice and gain weight
1. Reasonable arrangement of the amount of exercise
The amount of exercise is a crucial part of scientific muscle – building exercise. Lean people can engage in moderate – intensity aerobic exercise combined with medium – load equipment weight training. For lean people aiming to gain muscle, strength training should be the main focus, supplemented by aerobic exercise. Strength training should focus on compound movements, which can stimulate multiple muscle groups simultaneously and contribute to the growth of the whole – body muscles. Movements such as bench press, squat, hard pull, pull – ups, and rowing are all excellent choices. The training schedule can be set as exercising 3 times a week (every other day), with the exercise time within 1.5 hours. Each time, 7 – 8 movements can be selected, and 3 – 4 sets should be done for each movement. Rest for 30 – 60 seconds between sets and 1 – 2 minutes between movements.
2. Muscle – building diet
Muscles do not grow during exercise but during rest. Muscle – building training can stimulate the muscles, and proper dietary supplementation is what enables the muscles to recover and grow. If you are naturally thin, you need to increase your food intake and ensure an adequate calorie supply to promote muscle growth. The amount of food you consume each day must be greater than the number of calories you burn. You need to consume sufficient carbohydrates (4 – 6 times your body weight), an appropriate amount of high – quality protein (2 times your body weight), and healthy fats! These are the three basic essential nutrients for your body.
