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Corey Simpson's 6 weight gaining methods

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The Tampa Tribune

Published: May 28, 2009

1. Eat several small meals

Just because you're trying to gain weight, or, as I would say, "muscle," it doesn't mean you consume more. You have to spread out meals throughout the day. You have to eat a lot of little meals, making sure you have the essential proteins, carbohydrates and vegetables.

2. Work out the legs and back

Work the bigger muscles on your body first and foremost because that will make the scale change. There is only so much muscle you can put on biceps or triceps compared to your legs and back.

3. Limit your cardiovascular workouts

Do not cut off all cardiovascular workouts, but you can't be a runner and expect to gain weight. You have to limit your cardiovascular workouts and put more emphasis into weight training.

4. Less is more

To gain muscle, people think they have to work out five or six times a week. But you have to break down the muscle and let it recover. You only want to burn so many calories, but you want to let your body absorb it [calories]. Rest is important, so instead of training five or six times a week, try three or four times a week.

5. Drop pounds to add pounds

You don't need to lift heavy weights. The weight just needs to be heavy on the muscle, not a big number. You don't need to bench press 300 pounds. I might lift 145 pounds, but eventually it's going to get heavy. You just need to make it heavy on the muscle through repetition.

6. Dreams help your reality

It takes 48 hours of not working the muscles for them to recover, but sleep is where everything happens. When you're working out, that helps break down the muscle, but when you're at rest and sleeping, that's when the muscles grow. If you sleep eight hours, your body will recover and grow faster than someone who sleeps four hours.

Corey Simpson is a former Mr. Florida and personal trainer at the Fight Factory gym in Tampa. For information, call (813) 673-8888 or e-mail Corey.Simpson@hotmail.com

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