Training Like a Manual Laborer

Train Hard And Go Heavy It is true to say that no pain no gain. In order for you to gain weight and build more muscles you need to train hard. Focus on lifting heavier weights. Among the best exercises to concentrate on, are compound exercises for example dead lifts, bench press, squats, pull-ups and rows. These exercises increase testosterone hormones in the body which is responsible in boosting power and building muscles. Ensure that you stay between 10 - 20 reps per muscle group and your sets should last between 40 - 70 seconds.Eat Right For you to increase weight, you need to eat right. It is recommended that you eat five to six meals a day.

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These meals should be high in proteins, carbohydrates as well as other essential nutrients. This will give your body the required raw material to build muscles and your metabolism something to burn fat and produce more energy. Protein is the key ingredient in building muscles while carbohydrate is needed for weight gain. Therefore ensure that you eat foods rich in carbohydrates as well as foods rich in proteins.Rest Ensure that you get adequate rest each and every day. Additionally you should have a resting period between sets and exercises as you work out. Getting adequate sleep at night is essential in ensuring that the muscles recover and grow as expected. You should rest for at least eight hours every night.