How do I gain weight?

 Gaining weight is proving to be a major goal for many skinny individuals. However, the task is not as difficult as proclaimed. For example, I was a super skinny dude till I fully understood some nutritional and training principles acclaimed by the old school bodybuilding era.


At the age of 14, I stood 5 foot 6 inches and weighed about 46 kilograms with visible abs.

For image reference of my body kindly visit my Quora profile-Santosh Kumar Maharana.

I was super delved into sports but hella skinny. I joined gym at the age of 15 and attained some strength but no visible muscle and mass growth even after 4 month.

Dissatisfied with such results, I quit gym and decided to work out at home and join the gym after 10th Grade. 

Fast forward 2 years and I coincidentally met someone well experienced in the field of bodybuilding. 

I received following tips from the coach-

Force feed yourself to some extent.

High Carbohydrates diet is the key to weight gain.

The more you inculcate compound exercises into your workout routine, more the muscle growth.

Have sleep for about 7-9 hours depending on your lifestyle.

Keep yourself hydrated enough.

Do not workout for more than an hour.

Following the above points. I successfully gained weight from 48 Kgs to 67 Kgs with minimal fat deposition.


Comments

Post a Comment

Popular posts from this blog

Can you grow your wrist size?

Image
The skinny wrists are very frustrating and, the curious thing is people with decent and above average muscle gains after years of training get utterly upset by having those skinny wrists which is believed to be purely genetic and cannot be developed with training. My take on the subject is a bit different from popular perception. I have had the privilege of a skinny frame and have embarked on the journey of increasing my wrist size from 5.9 inches to 6.3 inches within a span of two years. I have diligently and regularly followed the following things- * Include a heavy compound movement in each day of your training. * Get in the habit of re racking heavy weights by lifting, not rolling. * Train forearms 3x a week, not more. * Use free weights instead of machines. * Do not use straps or gym gloves. * Hang daily for about 30 seconds. * Improve your pull-ups.
Read more

How to get wider and nice looking clavicle s?

Image
How wide or, attractive your clavicle looks depends a lot upon your genetics. Some have predominantly wider clavicles as compared to their waistline, whereas some due to their wife hips, even though have good width on their clavicles , unfortunately do not look attractive. But, however, you can incorporate certain exercises to target in and around that bone to create that illusion of a good clavicle. #1 Side Lateral Raises #2 Incline Bench Press #3 Wide Grip Pull Ups #4 Wide Grip Dips
Read more

How I did grow my calves from 12.2" to 13"

 Back, Legs and Calves have been my weakest part of all body parts since I started training. My Back has been primarily weak because from the age of 12 to until joining the gym, I used to focus only on pushing movements like the overhead press, different types of pushups and some core work. But, with increased focus on pulling movements I literally improved my back musculature a total three sixty degree from scrawny to muscular. Coming the the leg muscles, I had strong and veiny legs but they they lacked size. So, I focused a lot on compound heavy lifting like back squats, front squats, sumo deadlifts, conventional deadlifts, romanian deadlifts, deficit deadlifts, snatch grip deadlifts, good mornings et cetera. And they grew to a great extent. But, coming to the calves, I used to train them for 8 sets every week at the end of leg workout. And they were scrawny as hell. And there came a time when I was so insecure to wear shorts anywhere but inside at home. I decided to train them t...
Read more