How To Gain Weight And Muscle
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How To Gain Weight And Muscle
In this VideoJug film, international personal trainer Dan Roberts gives his expert advice on how to use resistance training to build up muscle and gain weight. He also gives you tips on dietary interventions that will help you maximize your strength and build muscle.
In this video, I'm going to talk to you about how to gain weight and muscle. Now, trying to gain weight and muscle, you need to do two things. You need to do resistance training, basically weight training, and also you need to eat a lot more calories than you normally would, particularly carbohydrates and protein.
A rule of thumb is you eat in grams what you weigh per kilos for protein. So if you weigh 70 kilos, you should be eating 70 grams of protein a day. However, if you're strength training, that should be doubled, so if you weigh 70 kilos, you should be eating 140 grams of protein a day.
Protein helps to build back the muscle you're kind of breaking down when you're training and it helps to maximize your strength and muscle gains. And this first exercise I'm going to show you to gain weight and grow muscle is a bench press. The bench press is a fundamental exercise to grow upper body muscles, in particular, your pectoral major which is your chest muscle, your triceps all the way down here and also your shoulders, in particular like the front and middle part of your shoulders.
When doing a bench press, ideally it's best to have someone standing behind you, a spotter, to make sure you're not lifting too heavy. I'm doing it quite light for me so I'm okay to do it by myself. Sit on the end of the bench.
Feet flat on the floor. Shoulders back and also lower back pushed out against the seat. Hands come up, usually about a bit wider than shoulder width apart is best.
Lift the bar up. Before you do any movement now, just check your feet are on the floor, your shoulders are back, you're controlled. And now, slowly go down and then push up.
Go down, push up. Now ideally, you should be doing as many as you possibly can. That's why it's handy sometimes to have someone behind you to make sure it's safe.
If you keep every week, go a little bit heavier; a little bit heavier, you'll get bigger and bigger and you'll weigh more and you'll be piling on more muscle. So, that's a great way to build muscle and gain weight. .