Bodybuilding.com - The 2 Most Important Keys To Gaining Weight & Size!

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Over the years I have learned the most effective methods for losing weight and toning up, I've also realized that there are certain steps you must take for gaining quality weight and size. Find out what they are!

The 2 Most Important Keys To Gaining Weight & Size!

By: Shawn LeBrun

While working as a personal trainer, I spend most of my time helping people generally lose weight or get leaner for upcoming bodybuilding shows. But I also get many emails each week from people looking to GAIN weight and size, not lose it. Because I've learned over the years the most effective methods for losing weight and toning up, I've also realized that there are certain steps you must take for gaining quality weight and size.

You cannot just leave the process to chance, you must do certain things to get the added weight and size you want. I thought for a while what the most important steps were to gaining size and weight and I came to the conclusion that there were 7 things you HAVE to focus on if you want to add some good size and muscle weight. Many people make weight loss and weight gain much harder than it has to be.

The Only Three Areas That Really Need To Be Focused On Are:

Of course, the tough part is learning the correct amounts and methods of each of these. Out of the 7 things you must do to gain weight, there are two things that are probably the most important things you can do to add size.

The 2 Most Important Things To Gain Weight And Add Size Are:

1. Lift Heavy Weight For Lower Reps.

Light weight for high reps will not create enough overload to the muscles to force them to respond and adapt by getting bigger. If you're after added weight and size, I'm sure you'd like the majority of that new body weight to be muscle, not fat. So to get big, you must lift big. That is one of the biggest keys to gaining quality size.

Predicting Your One-Rep Max
Find Out What "Heavy" Means To You

Weight Lifted

Reps Done (1-10)

One-rep max

50% 1 RM
55% 1 RM
60% 1 RM
65% 1 RM
70% 1 RM

75% 1 RM
80% 1 RM
85% 1 RM
90% 1 RM
95% 1 RM

Instructions For The Calculator:

Enter the amount of weight you lifted for a specific exercise like the Bench Press and the number of reps you lifted it for (the number of reps must be between 1 and 10 in order for the calculation to work).

Your One Rep Max will appear at the top and all your percentages will appear below it.

2. The Second Most Important Key To Adding Size And Weight Is To Make Sure You Are Eating Enough Calories.

Weight loss is created by creating a calorie deficit. When that happens, your body burns the excess calories that are stored as body fat for fuel/energy. To add size and weight, you must create a calorie surplus.

If your body requires 2000 calories a day just to maintain its current weight, you will not gain weight if you are only consuming 1800 calories. Start taking in a little more than your maintenance amounts. Use meal replacements or protein shakes to add some extra, quality calories. Start eating 2200 calories a day for the first week and test your results. If nothing happens, go to 2400 calories.

Adding calories a little at a time will allow you to find that number which will allow you to keep adding weight without taking in so many calories that you quickly start adding a lot of fat. Adding good, quality weight takes some time, but you can speed up the process by ensuring that you are taking the necessary steps to gain weight. Two of the most important steps are to lift heavy and to consume enough calories to be used for gaining muscle and weight.

Check Out The Secret Weight Gaining Formula For Mass!

Thanks,

shawn@shawnlebrunfitness.com