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Weight Gain Workout Program

Weight Gain Workout Program

April 3rd Training And Programs

Weight Gain Workout Program

Structuring a program around gaining weight requires knowledge of simple principles of strength. The most important is to stimulate hypertrophy (increase in muscle cell size) in each workout. Workouts that focus on higher rep ranges struggle to stimulate hypertrophy because not enough load is placed on the muscle during exercise. Stimulating hypertrophy is generally done in lower rep ranges with higher weight. For this reason, our weight gainer workout program will focus on low reps and high-weight, slow movements. It is also important to remember that the more muscles required to perform the movement the more hypertrophy can occur. This means we will move away from isolated movements like biceps curls and supplement pullups.

 

Try the workout below for a simple way to gain mass:

 

WORKOUT 1 REPS SETS TEMPO RBS*
High Bar Back Squat 6 4 2111 90s
Bench Press 6 4 31X0 90s
Military Press 6 4 2111 90s

 

*RBS: Rest Between Sets

 

WORKOUT 2 REPS SETS TEMPO RBS
Hex Bar Deadlift 6 4 2111 90s
Bent Over Row 6 4 1112 90s
Pullup 6 4 2111 90s

 

 

WORKOUT 3 REPS SETS TEMPO RBS
Dips 6 4 21X0 90s
Leg Raises 8 3 2110 90s
Back Extension 8 3 1112 90s

 

The above workout plan is a guide to gaining weight through hypertrophy training. These workouts will be quite difficult, but well worth it. Be sure to take long rests between workouts. For optimal weight gain, perform each workout with one day rest in between, and rest for two days after all three are completed.

 

Example:

Monday - Workout 1

Tuesday - Rest

Wednesday - Workout 2

Thursday - Rest

Friday - Workout 3

Saturday/Sunday - Rest

With the right combo of work-out, diet and weight gain supplements, you’ll be channeling your inner Incredible Hulk in no time.

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