How to Design a Weight Gain Program 

In order to design a weight gain program that builds muscle and not fat, there are five integral factors that demand equal attention. There is no doubt that proven weight-training exercises, routines and diets may bring about some of the results you are looking for, but in order to gain significant amounts of weight, you need to put them all together and let synergy work it's magic.

If you find yourself working hard and following your program to the letter but aren't getting the type of results you should be, then you know that you have failed to incorporate all of these five elements.

Not understanding this, you might place the blame for your lack of results clearly on the weight gain program that you've been following. You might think that it's the weight training program that’s at fault and will constantly change your routines around, hoping for better results.

The same goes for your weight gain supplement regimen. The same thing happens here. If you aren't getting the desired results from the supplements you are taking, you'll probably start experimenting with new supplements trying to ‘tweak’ your program to achieve your desired results.

Ultimately the outcome is that your results become further pushed back because there are one or more of the five elements that are missing from your weight gain program. 

To build a successful weight gain program, all five of these elements must be integrated into your routine.

What Factors contribute to a Successful Weight Gain Program?  

1.  Your weight gain program must incorporate a proven weight gain diet.  This diet needs to increase your caloric intake and incorporate all of the best muscle building foods that will nourish your body and help it grow.  It is also very important to establish the correct ratio of carbohydrates, protein and fat.  Neglecting to implement a sound weight gain diet can seriously affect the outcome of your weight gain program. 

 

2.  You must follow a safe and effective supplementation regimen.  The right weight gain supplements will help decrease recovery time and ultimately will increase the speed at which your body builds muscle. There are certain supplements like creatine and whey protein that have been proven over time to be very effective in aiding muscle growth.  You must remember, however, that weight gain supplements do not replace real food.  They assist in weight gain and muscle growth but must remain as a supplemental component of your dietary plan. Buy only the well-established supplements and aren’t caught up in current fads.

 

3.  You must implement proven weight training techniques, and an intense weight training program.  It's important to train with proven schedules and routines that balance intense resistance workouts with the right amount of rest and recovery. Don’t guess about your regimen hoping that your random program will give you the results you seek. There are specific weight training programs that will help you gain significant amounts of muscle weight. These programs place special emphasis on the type and form of the exercise being performed as well as the frequency, intensity, and time of each workout.

 

4.  You must be diligent about tracking your bodybuilding routine. A tracking program will show you the results you are producing and what you are doing to achieve them.  You will be able to see adjustments you may need to make to your weight gain program in order to continue on the path to your goals.

5.  You must allow for adequate rest and recovery, and incorporate stress management in your weight gain program.  No matter how hard you train, or how well you eat, not allowing your body enough rest and recovery time will ultimately lead to overtraining, which can lead to even more serious problems.  High levels of stress can also pose a threat to the success of your weight gain program since it can lead to hormone imbalances that hinder muscle gains and promote muscle loss.

The Success of Your Weight Gain Program is in Your Hands!

Even if you have incorporated all of these elements into your weight gain program, make sure you never underestimate the power of mental bodybuilding techniques.  If you can learn how to think positively and visualize your success, failure to reach your goals will be next to impossible. Not convinced?  Take a look at the bios of all of the contributors to this site. You'll notice that the one thing that they all have in common is a positive ‘never-say-die’ attitude.  They never take ‘no’ for an answer and ultimately achieve their goals regardless of the setbacks that stood in their way.