When you say it as vague as just gaining weight then yes you probably can gain a kg in a week.
Eat McDonald’s for every meal, drink lots of soft drinks.
I think you’d be able to gain 1kg in a week pretty easily.
But I’m going to assume that what we really want to do is gain 1kg in lean muscle mass and in that case, I think even with the Russian Olympic doping team you would still struggle.
I’ve broken this article into two parts for you because weight gain is done in the kitchen and the gym.
We’ll break down the diet first then talk about exercise.
So gaining weight is not really the issue, it’s gaining the right weight.
It’s gaining weight as cleanly as possible.
First, we’re going to cover diet as this really is a very important step and then we’ll move into how you should be exercising.
So make sure you read all the way to the end!
You also need to remember that when you gain weight right, you’ll be gaining a little fat as well as muscle.
So you need to accept the fact that getting huge and keeping your abs can be pretty tricky to do.
It’s always going to be best to eat in a calorie surplus, eat as clean as possible, and aim to gain a few more Kilos than what you really want to be sitting at.
Sit at that weight for about 4 weeks and then slowly cut that fat back down.
Healthy weight gain isn’t easy, even in a couple of weeks.
The best way to get a gain of a pound of lean muscle depends on your activity level and food intake.
The good news is there are healthy ways to gain pounds of muscle but you need to be patient.
Too much weight gain too soon just leads to an increase in body fat.
First off you need to know how many calories your body needs just to sit at the weight that you are at now.
This is called your maintenance calories.
Then you need to bump up 200-300 calories a day.
Once you are eating in a calorie surplus you will gain weight.
And like I said above, you will gain a little fat as well as muscle.
But that’s alright because now that you are used to tracking your calories it’ll be easy enough to reduce that number a little.
Now that we’re eating enough calories to gain weight we need to give our muscles the stimulation that makes them want to grow.
We need to exercise!
So the most common form of resistance training to build muscle is weight training.
You want to be training your muscles for growth at least 3 times per week.
The average man or average woman should stick to these general tips.
Aim to do a full-body workout for these 3 sessions as the more times you push each muscle group a week the better.
Even better get your FREE copy of my E-Book Train Wherever The F*ck You Want, it includes a sample program for a week for training.
Getting enough rest and drinking enough water is also super important for weight gain.
If you don’t let your muscles rest they won’t grow.
I’ve covered that a bit more here.
Just by making a few changes to your diet, you can easily bump up your calories for that day.
Simply by adding more olive oil to your cooking you can bump up the calories fast.
Adding peanut butter, oats, or avocado to a meal is another way to get the calories up.
Even just having a slightly bigger portion at meals will get you there.
The higher protein content is going to be important though as you don’t want to gain too much of the weight in fat.
High protein along with a weight training program are the top things to get right when moving up that high in calories.
But you want to avoid eating too much junk food and fast food.
Doing a dirty bulk is not going to help you get where you want to be.
A dirty bulk is when you get the calories in by any means necessary.
When you eat the wrong foods your weight change is just coming from added fat mass.
That’s not what you want.
Don’t cut corners, fast weight gain is not a good thing.
You don’t want to put all that work in at the gym just to gain a kg of fat.
While fast foods are high in calories they are not the calories you want to be fueling your body with.
If you are going to eat more calories make sure they are full of nutrients, not garbage.
Empty calories like those found in fast food are not going to keep you full for longer and you’ll find yourself eating again soon and blowing out your calories.
And if you eat in too much of a calorie surplus you will gain more and more fat.
3000 calories a day are going to feel like a lot when you first move up that high, but remember, strongman competitors, eat upwards of 10000!
Check out the video below to see the time I gave Brad Pitt’s Fight Club diet a crack.
Next up let’s have a look at some of the best healthy high-calorie foods you should be eating for muscle growth.
So put down the unhealthy foods lets gain the extra weight in a meaningful way.
Now that you know what you should be eating to gain some weight let’s take a look at exercise!
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Building muscle doesn’t always happen at the speed you’d like, but there are some things you can do to give yourself an edge.
Follow these steps, and you’ll be building more muscle than ever before in no time!
You need to lift and lift regularly.
Now to clarify this can be done without weights.
Lifting your own body weight can be just as effective as we’ll cover later on.
But the general rule of thumb is if you want to build muscle fast you need to focus on improving your strength.
Push your muscles further every workout.
The 3 main things you want to focus on are compound exercises, training your muscle groups twice a week, and being consistent.
Let’s look at each point in more detail.
A compound exercise is one that involves more than one joint and works several muscle groups.
For example, a bench press not only works your chest but also targets your triceps and shoulders, making it a compound movement.
The opposite of a compound exercise is an isolation exercise (one in which one joint is targeted) or single-joint movements (where only one muscle group is used).
Single-joint exercises are designed for adding mass quickly, although they tend to be easier on your joints than compound exercises.
Some examples of single-joint exercises include bicep curls, tricep extensions and calf raises.
The 6 main compound exercises you should be getting into your routine are:
When you follow a standard ‘Bro Split’ Chest on Monday, Back on Tuesday…
You’re only hitting each muscle group once per week.
But by splitting up your workouts into upper body day and lower body day and doing them both twice a week you are going to train those muscles twice as much.
And you’ll find you’ll be able to get more rest days in.
A lot of people don’t understand just how important rest is to muscle growth.
Without rest, your muscles won’t have a chance to repair and grow back bigger and stronger.
Rather than training 5 days a week and training each group only once.
You could try 3 full-body days with a rest day in between and a full weekend off.
You could try doing upper, lower, rest, upper, lower, rest, rest as well.
But the rule is to train every muscle group at least twice per week if you want to see serious growth.
The most important factor when trying to build muscle fast is consistency.
This means that you must stick with a workout routine on a daily basis.
That’s because your body needs time and rest between workouts in order for new muscle fibers to be produced, and for any pain associated with sore muscles to subside.
The more often you exercise, then, the faster you’ll be able to see gains in size and strength.
There are all sorts of reasons why you might be interested in how to build muscle at home, and many of them involve saving money.
And that’s good news for you because building muscle is cheap—really cheap.
And it doesn’t require a ton of equipment, either.
By focusing on compound movements that work for multiple muscle groups simultaneously, you can get huge results with just your body weight and a few bands or weights (even water bottles will do).
There are literally hundreds of ways to build muscle at home. Bodyweight training like calisthenics is a great way to do this.
Or some easy-to-pack-away equipment like kettlebells or resistance bands is another great way to do it.
If you’re looking for a way to build muscle fast, it’s hard to beat kettlebells.
The basic idea behind kettlebell workouts is that if a movement can be performed in life, it can be performed with a kettlebell.
Kettlebell workouts are great for building strength and power, but they also have added benefits.
Since you have less room for error with these exercises, your technique will improve dramatically when using kettlebells versus dumbbells or barbells.
You will also notice an improvement in cardiovascular conditioning after only one or two sessions per week of training.
This is particularly true if you focus on swings and snatches while doing intervals of one minute on, 30 seconds off between sets.
Check out this article for a full breakdown of kettlebell training!
Resistance bands are an often-overlooked tool for people looking to build muscle or increase overall strength.
Many people shy away from resistance bands because they’re traditionally sold just for warmups, but it turns out there’s so much more you can do with them.
In fact, many athletes swear by resistance bands and claim their versatility is unmatched when compared to free weights and machines at a gym.
You don’t have to be in a gym or have tons of equipment at home:
Resistance bands were originally designed as portable exercise aids that anyone could use without going to the gym first.
They work by getting harder as your muscles force against them—the tighter they get around your arms and legs, for example, means more challenging weight lifting exercises that ultimately result in better gains in strength and endurance…you know…muscle building!
