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How to gain muscle/weight

Simple guide to start gaining weight and muscle

Updated over a week ago

The key to gaining weight is to be in a daily caloric surplus. This means you intake more calories than you burn each day.

When you follow a plan in the app you will get personal calories to hit your weight gain goals (muscle building) shown on the Nutrition Tab shown under 'Gain Weight'. The app calculates your calories automatically including the calories burned from your workout plan. Saving you the time to calculate it yourself!

What Plans To Choose For Gaining Weight

A great way to help gain weight with your training is to incorporate big, full body weighted exercises that use multiple muscle groups at one time. For example squats, deadlifts, bench press, overhead pressing, bent over rows, etc. These kinds of exercises give a huge hormonal response to the body to GROW and will feature regularly in our Muscle Building plans.

If you are training without equipment, bodyweight exercises will help you to build a lean muscle, although not as much as weight training does so we highly recommend trying to implement some form of weight training if you want to get bigger.

Here is a good example of a plan with big full body lifts in for maximum muscle growth - Fully Loaded Lean Mass.


Food wise, keep it simple. To gain weight you have to eat more calories than you burn each day as shown in the graphic above. 

One of the easiest methods to use for most people is tracking what you eat with a food tracking app such as MyFitnessPal. Or for many people who enjoy their food and don't want to have to think about what to eat we recommend Meal Prep Pro a meal planning app.

Simply enter the calories we give you to match your training plan into either app and you'll be good to go!


  • To gain weight eat more than you burn off each day. 

  • 300-500 calories is enough to see a steady increase in weight.  

  • Give yourself enough time to see results, 4-8 weeks. 

  • Do not over eat beyond the surplus we give you, this will not work. You will risk adding too much unwanted excess fat.

  • Be consistent with with workouts and eating better (not necessarily perfect) and you will get longer lasting results.

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