For many thin guys around world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables body to absorb more nutrients from food by increasing level of certain hormones and increasing muscle mass.
There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide body with correct nutrients essential for gaining muscle. High quality protein, which body breaks down into amino acids, should be centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.
Another factor is selection of right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in reduction of weight. For maximum muscle gain, focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist main muscle in performing a complex lift.
The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have patience and motivation for building a powerful body with a consistent diet and exercise schedule.
Exercise Guidelines for building muscle:
Weight training involves use of equipment that enables variable resistance. This resistance can come in form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, more muscle fibers stimulated. The exercises that work large muscle groups are called compound (or multi-joint) movements that involve simultaneous stimulation of many muscle groups. These compound exercises should be foundation of any weight training program because they stimulate most amount of muscle in least amount of time. Multi-jointed free weight exercises like bench press require many stabilizer and synergistic muscle assistance to complete lift.
Free weight exercises like dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing weight levels, they should work on becoming familiar with proper form and execution of each.
The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.