Successful Weight Gain
- Building strength
- Secrets of nutrition
I wrote a blog a few weeks ago about trying to gain muscle and improve my physique.
A few weeks ago, progress was good but things have slowed down.
I appreciate that this is a topic that not all of my readership will associate with when weight loss is synonymous with fitness.
However, it gives you some perspective on the opposite way of thinking.
Anyway, here's an insight into what I was doing.
Training:
Whilst the training does not vary massively between the two goals (certainly not in terms of home workouts), there are a few changes.
With home workouts, the accessibility of heavy weights is limited therefore the emphasis becomes about muscle overload as opposed to fatigue. These may sound like very similar ideas however with overload, you're aiming to achieve the effect of muscle burn with lower repetitions. In the gym it would mean keeping repetitions below 5 but this is clearly not possible with 10kg dumbbells.
The structure of my home workouts has differed from the ones prescribed online. Most of the exercises have involved the more challenging alternative or a heavier weight, especially as my body has adapted.
Additionally, my workouts have 15-minutes and the beginning of each session when I train a muscle group that I haven't trained for a couple of days. The format of this is three exercises at 4 minutes each.
The main component of the workout revolves around the triset principle but I add fifteen minutes of individual exercises at the end.
Therefore, you can see that the workouts last 90 minutes per session. This would be four times a week split into the structure of the training I have put up online.
There is also one day of abdominal training, one cardiovascular session and One circuit day.
The structure of this means that I train 7 days a week but the training revolves so it gives each particular muscle group time to recover.
The overall structure is designed to create fatigue over the longer term so I am maybe not lifting as heavy as I would in the gym but I'm lifting more consistently and giving the muscles shorter time to recover between sessions.
Undoubtedly, not being at work gives me the flexibility to dedicate more time to this. I would also be walking daily and consuming far more calories which helps.
Nutrition:
Just as the opposite of a diet plan, when trying to gain muscle the emphasis is on an increase in calories.
Admittedly, not all the calories come from healthy sources and sometimes it becomes a case of trying to bulk the calories up.
Recently, I changed the protein supplementation I was using to increase the protein and the calorific intake. This has worked well.
Much in the same way as training, the key here is to eat consistently and hit the calorific target everyday. I'm eating a breakfast, midmorning snack, lunch, mid-afternoon snack, dinner, evening snack and a heavy protein shake before bed.
This is similar to what I was doing before but there is more calorific density to each meal.
It becomes crucial to record the training, monitor the training and constantly review.
Whilst not being at work means I am expanding less calories through the day comma eating more accentuates the weight gain.
Whether I'll be able to keep this going long term and hit 100 kilograms is debatable.
On the plus side, I have managed to prove that I can achieve my fitness goal with enough dedication and commitment.
Going forward I know it is imperative to prioritise eating more and stick to my targets.
The RYPT beginner's home workout plan is scheduled on the RYPT Facebook page, LinkedIn and is available with a day by day plan by contacting me directly.
RYPT is built around sustainability, moderation and enjoyment. Through the RYPT app, you will be guided every step of the way and have full support too.
If you have any questions about health, fitness, wellbeing, exercise or nutrition please contact me directly for help!
Ross
Owner RYPT.
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