Muscle building is something of a fine art, one mistake to the process and the chain can collapses, so let’s keep it simple, two ways to gain weight but both results in a different way, this could be the body composition and appearance, you either increase lean mass or increase fat mass.
The program you will receive will consist of a well-planned resistance training program which will stimulate muscle growth with the included of a food diet plan, which will give you the strategy in place to help you on your journey, one without the other will only result in minimal weight positive gains.
Research has shown us that the fasted way to gain good size and strength is lifting heavy weights, with strict repetitions and sets (will discuss this later), certain compound movements like clean and jerk, deadlifts, squats and snatches stimulate the prime mover muscles which have a powerful anabolic effect on the whole body and including the central nervous system.
The repetitions and sets play a huge key role in muscle growth as the body experiences microtrauma, which is tiny tears in the muscle fibers which is caused by the body doing exercise over a period of time and repetitive due of sets, the body repairs the micro tears with rest and your body learns the exercises on the go and adapts to make it become easier, along with a well-planned nutritious diet. So, let’s keep it basic, low heavy weights help increase muscle mass while high reps with lighter weight help the body achieve improvements in muscle endurance.
For you to gain weight with me, follow and believe the program, you will need to be disciplined and realistic and determined, most importantly see the end goal, visualise it and stick with it. Consume the recommended calories by me (your coach), the body will need them, due to the increase in body maintenance, remember it will be from a balanced ratio of carbs, fats and proteins, the average calorie increase could be 500 calories but not all will be converted into muscles, some will be used for digestion and absorption given off as heat or used as physical activity.