How to maximize muscle gains while gaining weight?

Sammi_Nicole16

I'm currently working on gaining about 5-6 pounds. During this time, how can I maximize my muscle gains? Thanks!

Holly92154

First and foremost you need a calorie surplus. Then, you need to cause your body extra stress, through exercise, which will stimulate muscle growth. Be honest with yourself, if you aren't pushing your limits your body won't react by producing more muscle.

Nutrition- protein and potassium, make sure you are getting enough. An overall nutritious diet is a must. Don't forget to eat at LEAST 200 calories over maintenance.

Water- don't skimp. You need water and plenty of it. Especially if you are eating a surplus of protein. The extra water will help your body filter out the excess.

Sleep, rest & recovery- make sure you are getting good QUALITY sleep. Space out your workouts aka rest in between. Recovery, it is a common misconception that you 'grow' muscle during exercise. Muscle is actually created during recovery time. If you don't give your body the means it needs to recover you can't build muscle.

The stressor- I'm personally a fan of a combination of body weight exercises, Dumbbells and resistance bands. However, everyone's approach on the exercise portion will be different. I'm sure you will get plenty of responses in that department

Hope that helps

AllanMisner

Holly92154 has given a good answer.

But on the lifting, you’re going for hypertrophy (muscle mass) so I’d hit compound movements and really push on those that work the largest muscles (deadlift, squat, barbell rows) and work to build strength in the rest (bench press and overhead press). I’d keep the rep range between 6 - 9, doing 3 to 5 sets (depending on how well trained you already are). When consistently at the top end of the rep range for all sets, up the weight.

Beyond that, plenty of protein, water, sleep and avoid stress (except the lifting).