How to gain weight for a 20+ year old guy who generally has a hard time gaining weight and muscle mass (checked about hormones, etc. everything is ok)?

How to gain weight for a 20+ year old guy who generally has a hard time gaining weight and muscle mass (checked about hormones, etc. everything is ok)?

SUNLIGHT IS ANABOLIC AND INCREASES MUSCLE GROWTH - 20+ REASONS WHY LACK OF SUN IS KILLING YOUR GAINS

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answers (2)

Answer 1
January, 2021

Indeed, it is necessary to monitor the number of calories you consume, the percentage of nutrients in your diet, rehydration of the body, adherence to the recovery regimen, all this is really important, but suppose that with all these things you are all right, but progress still no. In this case, you need to reorganize your training process, and I do not mean following all the classical principles of training, this is not even discussed, but a qualitatively new approach to your training. So, it is known that muscle fibers in the human body can be divided into glycolytic, oxidative, and their ratios in different people and also in different muscles are different. The classic type of training, which involves working with weights of about 80% of the maximum, is aimed at training glycolytic fibers. Oxidative fibers respond to static-dynamic exercises and multi-repetitive training. In order to find out which training concept suits you, it is advisable to analyze the muscle composition, but if this is not possible, but your approximate composition can be assessed by indirect signs, as well as using the method of measuring composition using weights, which can be found on website sportwiki.to. Adjust your workout based on your muscle fiber ratio. In any case, the pros claim that, regardless of muscle composition, combining glycolytic and oxidative fiber training is better than using both concepts alone. You can simply add an isolating exercise in static-dynamic mode to your workout, or replace one of the dynamic ones with a static-dynamic one. But as practice shows, the cycling of static-dynamic and classical workouts gives the best results. In this case, they usually train for one week in the classical mode, and the next in the static-dynamic mode, some add a third week, in which they work with maximum weights, while training the neuromuscular connection.

Answer 2
January, 2021

Nutrition and hard training are the keys to success. I dare to assume that you are an ectomorph, if it is difficult for you to gain weight, then with such a physique you need to focus on carbohydrates (preferably 4-6 dense meals, at least cardio, there are fewer isolated exercises in training (that is, to work out one muscle) more basic exercises.

So, eat a lot, sleep more, exercise well (it is better to ask a trainer for a training program)

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