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Are there any exercises a man can do to help him GAIN weight - to bulk up rather than slim down?
Gaining weight is a combination of working out and your diet. There is not a specific exercise that can be done to gain weight. The man would need to incorporate more protein, amino acids, etc into his diet, depending on his size/weight along with a serious workout routine.
Alphadogg is correct, it's 80% diet, and in fact some things you are eating might be preventing you from gaining weight. Read up on the 'Paleo diet' for information about how carbs can prevent you from achieving your goals. Even if you aren't interested in eating that way it will give you some specific information to help.
YES! He will want to stick with BASIC compound multi-joint lifts. Deadlifts, Squats, a Pressing movement (Military or Bench) and Pull ups. Make sure the weight is heavy, form is PERFECT and that there is adequate rest and quality food. I wrote a hub that answers this exact question. Take a look and let me know what you think!
http://davidrbradley.hubpages.com/hub/T … d-Strength
bottom line: you gain weight by consuming more calories than are required to maintain your current bodyweight. Heavy compound moves as described by David in the comment above will help to ensure that more of the weight you put on is muscle compared to fat but no form of exercise makes you gain weight. Increased calories makes you gain weight. Disregard the utter nonsense about carbs posted above.
There is a basic principle, which affects the process of weight gain or weight loss, that is, if more calories are consumed than used by a person, the person will gain weight and if more calories are used than consumed, the person will lose weight.
If a person has to gain weight, he has to consume more calories than his daily requirement. These calories should come from healthy foods. At the same time, he must follow a regular exercise plan which should mainly include weight training. He should perform strength training exercises of different body parts under guidance of an expert. He should avoid overtraining and take adequate rest for recuperation.
He should make sure that he consumes more calories than he burns including those burned by exercise.
Yes, you want to do less cardio and more weight lifting. You want to lift heavy weights (should not be able to do more than 10 reps) in order to build muscles in size. As far as diet, you've got to be taking in good proteins- eggs, nuts, meat, and a good quality protein shake.
Others have answered pretty well here. So to sum it up: heavy weights, focusing more on the Big 5 (bench press, squats, rows, shoulder presses, deadlifts). You'll need to take in enough protein to support the muscle growth you are aiming for. I believe most sources cite 1 - 1.5 grams per pound. Other parts of your diet will change depending on the school of thought you follow. Traditional bulking cutting cycles will lean towards caloric surpluses to fuel the growth, then a cut cycle to slim down.
Other schools of thought aim for a constant aim at building muscle and keeping fat low throughout. Pick one that works best. Many different ways to the top of a mountain.
Most muscle building schools of thought would have the same take on cardio - do minimal steady-state and focus on intervals for cardio. If you're typically lean, you might opt to skip cardio all together while bulking.
I have been bulking up doing body weight exercises like push ups and planks. Pull ups and weights also work well. Even biking long distances caused me to bulk up. My calf muscles are big and they are also really hard. The key to getting bigger muscles is to continue to do challenging workouts. He should focus on improving his exercise performance.
While his muscles are getting bigger he may lose fat and slim down. However if he keeps up with the exercises and keep trying to improve he will gain weight and bulk up. It is important that he eats when he is hungry. Exercise uses a lot of energy. I eat more when I have been exercising a lot. He also needs to give his muscles time to recover.
Like many have said, your diet plays a big part along with the exercise. A little tip is drink chocolate milk right after a workout. It has the protein and other vitamins that help build muscle, thus gain weight.
Bodybuilding.com has tons of exercise resources to help men bulk up. The website has definitely helped a friend of mine increase his muscle mass.
well, it's very simple, he just has to binge and eat a lot. weird ways like eating a stick of butter in a slice of bread will do the trick. candy. lots of soda. that will help very quick!
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Any suggestions which are easy to follow please post.
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