| 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. |
