| Weight Gain |
| Resistance
Training
Optimum body weight is one of the fundamentals
of fitness. From a fitness point of view, being too
skinny is just as bad as being overweight.
Weight gain through the development of
muscle mass, and muscle definition through the low incidence
of body fat is what gives an all around good physique.
At Talwalkars, our fitness programmes are designed to
address specific fitness concerns, and appropriate weight
gain is one of them.
Weight gain is facilitates by resistance
training with the following broad programme characteristics
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Working out three to four
times a week |
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8-10 exercises per session |
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2-3 sets per exercise, with
8-12 reps per set |
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Intensity level: 70 per cent-80
per cent of one rep max, which allows a max of 8 - 12
reps |
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1-2 minutes rest between sets |
| Training
progression |
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The number of sets can be
gradually increased for major muscle groups. |
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Increased resistance by increasing
the weight, as the upper limit of the rep range becomes
easier to handle. |
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Training options - splitting
training between body parts, forced reps, and negative
training are effective options. |
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Cardiovascular is not part
of this program. Proper rest after a session is imperative
to best results, and avoiding injury. |
