I have 56kg: How to gain weight?

This article is very old, so the information in it may be far from up to date.

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Hi Ronnie,
I know you don’t have to answer me (this isn’t paid), but I’ll ask you anyway. I just need to gain weight, I am 18 years old and I weigh 56kg !!! Can you tell me about a means ??? Because food is probably hard to take …

You’re not right about your last sentence, man. Supplements are a great thing that will speed up your regeneration and help you increase your muscle mass and strength, but the absolute basis of everything must be in your food anyway! Supplements – nutritional supplements – just by their name serve to supplement your normal diet! Besides, if you’re in our sport at the beginning, supplements (except for the very basic ones) won’t even be needed, because your body will respond to any stimuli, at least a little bit of quality!

So to the point. In order to gain muscle mass, you must meet several basic conditions. These are quality training, quality diet and quality regeneration. It is not possible to say that one of the above things would be more important than the other, it cannot be said that, for example, training will be 40% of success and food 40% of others. That’s not how it works. Either you have met all the conditions prescribed above and you will grow, or you may neglect even one of them and you will not see proper growth. Count on me: you will have quality training, where you will work like no other and great regeneration, but what is the point of your body if it does not have a quality diet, ie if it has nothing to build new muscle mass from? Or, what good is a great diet and sophisticated training, if you sleep four hours a day?

So as I wrote above, either everything or nothing. If you meet all the mentioned conditions, you can expect quality and above all constant growth in the first year or so, where it is not a problem to gain 15 or 25 kg. I say “maybe” because these numbers are very individual … As an example, I can mention one good friend who trained for almost 6 months under the guidance of a paid professional coach and gained 1 kg during this time. You read that right, it’s really ONE kilogram. Then he finally “woke up” and started investing a place in the coach in quality food and in gaining new quality information. That was five months ago and since then he has gained an incredible 22kg! I know that now most of you are shaking your head, that this really isn’t working and that I’m sucking it out of my thumb, but Miles (174cm, 24 years old) knows a lot of you personally,

So let’s go through the individual conditions step by step. I’ll start with training, for example. You can choose from many different variants here, but for a start it is advisable to use the following basis.

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Training

If you are a complete beginner, ie. if you are in the gym for the first time, it is advisable to start with a classic circular training with a focus on the center of the body. On the first day of your training cycle you can practice the whole “top” (ie from the waist up), on the second day take a break, on the third day “bottom” (from the waist down) and on the fourth day off again.

Day 1 Chest
Back
Shoulders
Arms
Belly
Day 2 Free time
Day 3 thighs
Calves
Day 4 Free time
Day 5 Again “Day 1” or one more day off.

You can start the fifth day from the beginning, ie. again “top”, however, if you feel too tired, you can give another day off. However, the above split is not very even, as there are five games on the first day and only two on the third day. Therefore, it is advisable to go through everything a little, for example as follows:

Day 1 Chest
Shoulders
Arms
Belly
Day 2 Free time
Day 3 Thighs
Calf
Back
Day 4 Free time
Day 5 Again “Day 1” or one more day off.

Include absolutely basic exercises for individual games. For the chest, such a basic exercise is a classic bench-press on a straight bench with a large barbell or pressures with one arms (or a large barbell) on a sloping bench upside down. Shoulders, these are pressures again, this time on a vertical bench or, if you have the opportunity in your gym, on a machine. For biceps, choose alternating strokes with single arms or with a large (or EZ) barbell, for triceps bench-press with a narrow grip or (better) handles on the parallel bars. You will destroy the remaining belly by shortening and lifting your legs in suspension.

Leg training, these are squats. Instead, you can include leg-press or hacken squats, but you can’t completely replace classic free-barbell or multipress squats. The next exercise will focus on the front of the thighs (quadriceps) and will be pre-digging on the machine. You will attack the back of your thighs by burying and the calves will attack while standing. If you do not have the necessary machine in the gym, choose seat belts and if you do not have this machine, choose seat belts with the disc resting on your thighs. The backs (their width) are ideal for bends. If you are not able to do these yet, include lowering the upper pulley. You can ensure the depth of the back by pulling on the lower pulley or pulling on the barbell in the forward bend. There are excellent light deadlifts on the lower back.

All these exercises must be learned to perform the perfect technique! Therefore, choose a really small weight for a start and take someone who will lead you in the first days or weeks! If you do not find a willing, more experienced friend, try to contact a trainer in your gym, he will definitely meet your needs! It may not be free, but this investment is definitely worth it. If you learn the right technique now, you will have the right technique forever. But if you catch some nonsense now, it will be very difficult to get rid of them in the future and moreover, you can hurt yourself!

As for the number of repetitions, then range between 10-12, as for the number of sets, give 3-5 per exercise.

Day 1 Bench-press or pressures with single arms
Pressures on a vertical bench
Biceps lifts with single arms
Cranks on parallel bars
Shorteners
Lifting legs in suspension
Day 2 Free time
Day 3 Squats
leg extension machine
Burying machine
Calf Raises
Pull-ups or upper pulley
Rows dumbbell bent
Dead strokes
Day 4 Free time
Day 5 Again “Day 1” or one more day off.

Maybe you think 10-12 repetitions too much now, maybe you also think that circuit training is useless for you. But this is not the case. Building your body is a long-distance run that no one will finish in a few weeks. If you want to have a perfectly developed figure, you will spend a lot, a lot of time in the gym, in which the “couple” of introductory circular training sessions with ridiculous weight will be completely lost. If you start training now, for example, in each training session one or two games, if you go with a 3 + 1 split right now, you won’t help! Likewise, if you immediately put the scales on the edge of your possibilities and if you decide not to waste time catching the right form … These things have no positive effect, quite the opposite …

Now the question arises how long to stick to this training … This is a very individual matter, for some a month is enough, for some three … Personally, if you have a good diet, I would stick to the lower limit. Then I would make a small change, such as this:

Day 1 Chest
Shoulders
Day 2 Free time
Day 3 thighs
Calves
Day 4 Free time
Day 5 Back Of
Arm
Belly
Day 6 Free time
Day 7 Free time

At this point, you can reduce the number of repetitions and gently add to the scales. You can also try what a forced repetition is sometimes, but of course you need sparring. Even so, it is too early for extremely hard training. Put 8-10 repetitions into the series, with the last one just being given alone or with the very gentle help of a friend. Another change here concerns exercises, which you can include more for a given game, for example in the following way:

Day 1 Bench-press
Pressures on the inclined bench head up Up
Arms
Pressures on the vertical bench
Tightening
Tightening in the forward bend
Day 2 Free time
Day 3 Squats
Leg
Burying
Calf Raises Standing
Calf Raises Seated
crunches,
leg lifts hanging
Day 4 Free time
Day 5 Chin (upper pulley)
Rows dumbbell bent
Dead strokes
curls and dumbbell
curls with barbell EX
Dips
Triceps pulldowns
Day 6 Free time
Day 7 Free time

This training is still far from ideal, because there are too many exercises in each day, but if you do not go every three last repetitions forced, it can definitely be done. For each exercise, choose, for example, only three series (not to include warm-ups).

After another period (say after another 2-4 months) you can change the split to 2 + 1 + 2 + 2. This one is very popular, because it can fit in exactly one week and also because you get only two games for each day, which you can pay due attention to.

Day 1 thighs
Calves
Day 2 Biceps
Triceps
Abdomen
Day 3 Free time
Day 4 Chest
Shoulders
Day 5 Back
Belly
Day 6 Free time
Day 7 Free time

Here you can go really full, let sparring suffocate during forced repetitions, put loads on the limit of your possibilities. For individual exercises, choose about 4 series (for the first exercise on the game, give 5 for example and for the last 3), always 6-8 repetitions. The last two of them you can go with the help of sparring, which can enjoy you properly …

Day 1 Squats
Hacken squats
Leg
Burying
Calf Raises Standing
Calf Raises Seated
Day 2 Curls with barbell
curls with a dumbbell
biceps lower pulley
Dips
Bench press narrow grip
French pressures dumbbell
crunches,
leg lifts hanging dialing
Day 3 Free time
Day 4 Pressures on the inclined bench
Bench Press
Pullover
pressures equal bench
pressure on unit
Upažování
Day 5 Chin
Rows barbell bent
Rows lower rollers
Dead strokes
crunches,
leg lifts hanging dialing
Day 6 Free time
Day 7 Free time

Take the training given in the table as an example, which should be changed, for example, every other week with its equivalent, where you swap some exercises (eg always the first with the second, etc.).