Exercise, also known as physical activity, is well known for its benefits to the body. Exercise helps prevent chronic disease, promotes a better sex life, helps manage weight and improves your mood, according to MayoClinic.com. If you are skinny and trying to add mass to your frame, exercise can also help you achieve this goal.
Identification
Strength training and aerobic training are two totally different types of exercise. Aerobic training is performed in a repetitive motion for an extended period of time with little to no resistance. The main objective with this type of exercise is to lose weight. Strength training is performed by moving weights through a range of motion for a series of repetitions for a short amount of time. This in turn builds muscle and helps promote weight gain.
Features
When you perform strength training, small microtears occur in your muscles. They then heal, and two things happen --- you become stronger and your muscles become bigger. Multiple types of resistance can be used to create this stimulus. Free weights, for example, consist of dumbbells, barbells, medicine balls and weight plates. Weight machines possess adjustable seats with padded lever arms and handles that get pushed or pulled. The weight of the body is also used for exercises like push-ups, dips and pull-ups.
Types
Strength training exercises come in the form of isolation or compound. Both of which work your muscles, but compound are better options when gaining weight is your goal. Unlike isolation exercises, compound exercises cause you to work more than one muscle at a time. This in turn fires up a large amount of muscle fibers leading to fast gains in size and strength. A bench press is an example of a compound exercise. It works the pectorals, deltoids and triceps all at the same time. The pecs are the chest muscles, the delts are on the outer shoulders and the triceps are on the back of the arms. Shoulder presses, back rows, squats and deadlifts are other compound exercises.
Size
In order to gain a maximal amount of size, you need to lift heavy weights. A resistance that allow you to perform only eight to 12 repetitions in good form is adequate. To progressively make progress, increase your maximum weights by five to 10 percent each week. For example, if you are squatting 180 lb. this week, aim for 190 to 200 lb. next week.
Time Frame
The amount of exercise you do plays a role in gaining size. If you train every day, you are not going to give your muscles enough time to heal and you also risk getting injured. Take at least one day off before working the same muscle again.
Diet
Although exercise is effective at helping you gain weight, you also have to follow a proper diet. If you do not eat enough calories, your progress will be compromised. To gain 1/2 to 1 lb. a week, the University of Illinois McKinley Health Center recommends adding 250 to 500 calories to your daily diet. Choose foods that are quality sources of protein, carbs and fat, such as fruits, vegetables, seeds, nuts, whole grains, beans, lean meats and fish.
Considerations
Sleep is an important part of strength training. If you are sleep deprived, you are not going to have energy to exercise and you will compromise your muscle recovery. The U.S. Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep a night.
References
- MayoClinic.com: Exercise --- 7 Benefits of Regular Physical Activity
- Fitness Tips For Life: The Best Compound Exercises
- American Council on Exercise: Barbell Bench Press
- University of Illinois McKinley Health Center: Gaining Weight the Healthy Way
- U.S. Centers for Disease Control and Prevention: Sleep and Sleep Disorders
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