Building My Clients (and Myself!) Up: My Go-To Weight Gain Workouts

Hey everyone, it's Michel here, your personal trainer, here to talk about something I get asked about all the time: healthy weight gain. We often focus on shedding pounds, but building muscle and gaining healthy weight is just as important, and honestly, can be just as challenging! I've seen countless clients struggle with this, and I've even had my own periods where I needed to pack on some lean mass. So, let's dive into the workouts I swear by, the ones I use with my clients and myself, to build that solid foundation.

First things first, it's not JUST about lifting. I always tell my clients, "You can't build a house with just bricks, you need the right mortar too." In this case, that mortar is proper nutrition. But, since we're focusing on workouts, let's get into the nitty-gritty of what I recommend.

My Foundation: Compound Movements are King

When it comes to building muscle, compound movements are my bread and butter. These exercises engage multiple muscle groups simultaneously, maximizing your effort and stimulating significant growth. Think of them as the "big bang" of muscle building.

• Squats: These are the ultimate leg builders. I love variations like barbell squats, goblet squats, and front squats. They work your quads, glutes, hamstrings, and even your core.

  • My Pro Tip: Focus on proper form and a full range of motion. Don't be afraid to lower the weight to perfect your technique.

• Deadlifts: A full-body powerhouse that targets your back, glutes, and hamstrings. They're incredibly effective for building overall strength and power.

  • My Pro Tip: Start with light weight and focus on maintaining a straight back. Learn the hip hinge!

• Bench Press: The classic chest exercise. I recommend variations like flat bench, incline bench, and dumbbell bench press to hit your chest from different angles.

  • My Pro Tip: Control the weight and lower it slowly. Don't bounce the bar off your chest.

• Overhead Press: This targets your shoulders and triceps. I prefer barbell or dumbbell overhead presses.

  • My Pro Tip: Engage your core to stabilize your spine. Don't arch your back.

• Barbell Rows: A fantastic back exercise that builds thickness and strength. I like bent-over barbell rows and chest-supported rows.

  • My Pro Tip: Pull the bar towards your lower chest and squeeze your shoulder blades together.

Adding the "Accessory Work" for Fine Tuning

While compound movements are the foundation, accessory exercises are essential for targeting specific muscle groups and addressing weaknesses.

• Bicep Curls: I like different variations like barbell curls, dumbbell curls, and hammer curls.

  • My Pro Tip: Focus on squeezing your biceps at the top of the movement.

• Triceps Extensions: Overhead triceps extensions, close-grip bench presses, and triceps pushdowns are my go-to's.

  • My Pro Tip: Keep your elbows tucked in and focus on contracting your triceps.

• Lateral Raises: These target your side deltoids and help build wider shoulders.

  • My Pro Tip: Use light weight and focus on controlled movements.

• Calf Raises: Standing or seated calf raises are essential for building strong calves.

  • My Pro Tip: Use a full range of motion and squeeze your calves at the top.

Structuring Your Workouts: My Personal Approach

I typically recommend a workout split that focuses on different muscle groups on different days. For example:

• Day 1: Chest and Triceps

• Day 2: Back and Biceps

• Day 3: Legs and Shoulders

• Day 4: Rest, or active recovery.

• Day 5: repeat the cycle.

I prioritize progressive overload, meaning I gradually increase the weight, reps, or sets over time. This is crucial for stimulating muscle growth. I also focus on proper form and controlled movements.

I believe in consistency and patience. Building muscle takes time and dedication. Don't get discouraged if you don't see results immediately. Focus on the process, stay consistent with your workouts and nutrition, and celebrate your progress along the way.

Remember, everyone's body is different, so it's important to find a workout routine that works for you. If you're unsure where to start, consider working with a qualified personal trainer who can help you develop a personalized plan.

I hope this article has given you some valuable insights into my approach to weight gain workouts. Now, go out there and start building that strong, healthy body you deserve!