Overview
This guide is meant as a continuation to the "gaining weight for thin people" series but the principles still apply for people just wanting to work out generally. It is important that you consult your doctor if you have or have had any serious injury and either a recurring or constant illness. I would also strongly suggest that you speak to and obtain advice from a professional including help with demonstrations of the routines outlined below. These are meant as an introductory guide and it is your responsibility to get the professional help you need.
This guide is meant as a continuation to the "gaining weight for thin people" series but the principles still apply for people just wanting to work out generally. It is important that you consult your doctor if you have or have had any serious injury and either a recurring or constant illness. I would also strongly suggest that you speak to and obtain advice from a professional including help with demonstrations of the routines outlined below. These are meant as an introductory guide and it is your responsibility to get the professional help you need.
BEFORE
Week 1: welcome to the pain train
The first session that I ever did with my trainer in the gym was a chest session. When we were done he says to me "see you next week", my reply..."no no, I'll be in tomorrow". "trust me, you won't". He was right. He had me do 10 reps of 20 kilos on a Smiths Machine which we took down to 15 kg for another 10 and then 10 kg until failure (more explanation on what that means later). When I was done I could hardly lift my arms to shower properly and could hardly open a door. 5 days this lasted but by the next session my body was already beginning to adapt.
Learn to walk before you run
It's very important that you build up your routine slowly and allow your body to adapt to the new stresses you're putting it under. Coming up with a workout plan that has you going full tilt on a 5 day workout routine is not the way to go if you're not used to it. Patience is the key. Build up slowly and don't put yourself under unnecessary pressure.
Reps, sets, to failure - what?
Reps: this is short for repetitions and defines the motion from the start to finish of an exercise. If you do 1 press up that counts as a single rep.
Sets: A set defines a group of repetitions. Therefore if you do 10 reps 3 times that would constitute "3 sets of 10".
To failure: Some people start on a lower weight for their first set and increase the weight per set. Others (like me) start with the maximum weight and decrease per set. Either way - most people average 3 sets of the same exercise and on the final set, doing the exercise to failure means doing your usual amount of repetitions, and then keep going until you are able to so no more (this is not usually more than 5 and if it is, the weight you are using is too light).
Don't overdo the routine and change it up every few months
As mentioned above, you want to concentrate on 1 or 2 muscle groups per session (most people stick with 1) which also means you'll want to do around 3 separate routines to work that muscle group. Doing more than that is going to be difficult and is getting into the realms of causing injury. So for your back you may want to do lat pull downs, seated rows and pull ups.
Warm Up
Before hitting the weights you should always have a warm up by either doing some light jogging, shadow boxing or one of my favourites, skipping rope. Pretty much anything that gets the blood flowing. This will definitely help minimise the chance of injury and ensure your body is at its peak readiness for when you start putting it under strain.
Also, remember that if you're trying to add bulk, don't do 3 miles a day on a treadmill. That relates to people with an endomorphic body type of course. Cardio work is good, but you want to do enough to keep you healthy, not so much that it causes you to loose mass. You'll invariably burn up the calories you are trying to maintain to achieve your goal.
DURING
Get your form right
Good form is a contributing factor to increase in strength, stability and size. You want to be able to do the exercises in a way that ensures your body gets the benefit of that exercise. If your form is incorrect it can waste your time being as you won't be getting the benefit afforded and can also be dangerous to you. This is the reason they have mirrors in gym's, not because people who go to the gym are vain, but so everyone can make sure their form is correct. Seeking help from a qualified professional is always recommended.
Don't over train!
By this I mean that each session should concentrate on 1 or 2 muscle groups. If you have a chest workout on Monday you wouldn't have another chest session on Wednesday. The reason for this is that you are putting your muscles under strain which creates tiny little tears in the muscle tissue. On average they'll take about 1 week to recover by which time you would have fed them with lots of protein and they would have repaired themselves, fractionally stronger and bigger than the last time.
Water, water, water!
Between each set you should be drinking water. Your muscles love the H2O, especially when you're working out and it will help you push yourself that much further as well as lubricating the tendons so that you don't cause yourself an injury. The human body is 80% liquid, so replacing those fluids you lose when working out is important. It'll also help add to your bulk.
AFTER
Have a source of protein within 20 minutes of your workout
You could actually wait up to 40 minutes apparently but the sooner the better. Your body will use the protein most efficiently directly after a workout. Most people opt for a protein shake being as it's in a liquid form and your body does not need to do any of the extra work to break it down. Your body is always going to be able to process a protein shake far quicker than a piece of chicken.
Get the rest you need!
If you usually live on 4-5 hours sleep a night this is going to have to change! Your body repairs itself best during your sleep cycle so you want to aim to get between 7 at the minimum 8 realistically hours of sleep a night. Also, you'll want to ensure you split your workout routine up so that you have rest days. Even though you may not be sleeping all day you'll need days when you don't put your body under stress (this does not mean book a day off work, sorry!) so that you have a chance to recover properly. If you workout 4 times a week you'll want to be resting between workout days 2 and 3 and days 3 and 4.
This is the second and final article in the subject of "gaining weight for thin people" and I hope it helps you in the same way it has helped me. Always remember that consistency is the key and there is no progress without struggle.
Good luck to you all!
