As a beginner, we all dreamed to gain 10 kg in 3 months. I remember it didn’t seem difficult to me.

When I started bodybuilding in the early 2000s, I read magazines, and we could regularly look at programs and diets that suggested gaining 5 kg in 6 weeks, so the calculation was made quickly: it was possible according to specialized magazines and their authors to gain 10 kg in 3 months.

If it was written, it was possible. Then the reality quickly overtook me. Then I asked myself: how did some people manage to take these famous 10 kgs in 3 months? I’m obviously talking about muscle as for many people 7kg of fat and 3kg of muscle in 3 months is quite possible.

So let me tell you how to avoid doing anything, and especially doing the right thing, to gain mass. I am writing this article for a young beginner who I hoped will save you some mistakes.

Three videos to watch

In the first video, I explain in detail why it is necessary to gain weight, especially if you are a beginner and what it means in terms of multiplying your results: In the second video, using photos sent to me by Internet users, I explain to you who should gain weight or not:

Finally, to end this series, I explain how to gain weight to maximize your results and gain weight instantly:

Gaining 10 kg in 3 months – the worst mistake?

If you do not accept a doping product, you should understand that changes will only occur in the medium and long term. Only thanks to progress, from session to session, for several months and years there is an increase in muscle mass by progression in the middle series with a sufficient amount of training (see the SuperPhysics table).

So we are not talking about a real physical transformation in a few weeks, even if “rapid” changes occur as a beginner.

Therefore, in reality no one can gain 10 kg of muscle in 3 months. If we already take 1 kg of muscle per month, this is a very very good rhythm, which is only possible for those who start from a very low level, such as a weight of 60 kg for 1.80 m.And again, we theoretically accept 12 kg. muscle per year which is practically impossible (the good part is fat).

This is why the only way for a non-doping bodybuilding practitioner to gain 10 kg in 3 months is by the pigs themselves, that is, to take almost exclusively fat that is of no interest. Ideally, only 7 kg of fat will be taken.

At worst – 10 kg if no progress has been made during training. What is the interest in gaining that much fat? In the short term, no.

But even more seriously, in the medium to long term, this exaggerated weight gain, far from the concept of ideal fat levels (see this article), encourages you to take in even more fat and limits muscle progress without forgetting about the effect on your diet before end of your life (see this article on the impact of a fat story).

But what about champions then?

Champions secret to gain 10 kg in 3 months

true is that conversions of 10 kg in 3 months do not occur naturally. By this I mean champions who achieve this transformation do so using doping products.

As shown in the book The Natural Bodybuilding Guidebook, in support of research, doping drugs allow you to build muscle in the short term (several weeks) without training than humans, which will lead to a natural path. This is not due to a “new” dietary supplement, supposedly for weight gain.

Allegedly, this is not due to a new diet or a new training method, a secret that we have discovered, but only due to doping drugs. This is why these articles that I read as a teenager do not concern us and do more harm than good, because once we gained those 10 kg in 3 months, we understand that the Promise Sold was just a hoax.

It is because of this misunderstanding that I lost many years, as I explain in this article.

Bad Ads

After many years of subscribing to magazines of this kind and reading these articles, I have come to abandon “this commercial literature “, a kind of mission to combat all these delusion. Why? Because it’s all about what I dare to call bad marketing.

Every year, depending on the period, articles are written that promise to gain 10 kg in 3 months, and then lose 10 kg in 3 months during the summer; articles that guarantee us to take 2.5 cm of hands in 6 weeks, and then attack the chest or dorsal … When you develop your knowledge and in practice you understand that this does not work so that you lost a lot of time, you need to complete the mission: Avoid others make the same mistakes.

And most importantly, we never buy this tea towel. Lying and pretending to be “doves” does not guarantee any lasting relationship.

Take 10 kg in 3 months – true

The truth is that it takes years of work and perseverance to gain 10 kg of muscle. That the so-called ease of physical transformation only applies to a minority of very gifted people (see this article to determine its potential), and this applies to the majority of which I am a part, and of which you are probably a part are, it takes more than a few months.

Then you will learn that inflator does not exist and is a term coined by people who have never done bodybuilding, and that you must deserve its results (see this article on inflator). This is not about casual meals, about learning according to the form of the day, but about adhering to a plan in the medium and long term, guaranteeing progress.

The less room we leave for chances, the more we incorporate this physical transformation project into our daily life, that we make it a habit , the greater their “chance” for us to achieve our goals.

there are no shortcuts when you want to stay in good health, which is a prerequisite for real physical transformation over time.

An example of a diet and program “gain 10 kg in 3 months”

This should be tailored according to your availability, goals and morpho-anatomy (you can analyze here).

Program to gain 10 kg in 3 months
Joint mobilization 5 minutes
High supination pulley traction 4 sets of 8-12 reps
Rowing line in T-Bar on top 4 sets of 8-12 reps
One-arm dumbbell, dumbbell 3 sets of 8-15 reps
Bird on an incline bench 4 sets of 12-30 reps
L-Fly sits on low pulley 4 sets of 15-20 reps
Rigid Bench Press Grip 4 sets of 8-12 reps
One-arm neck extension 4 sets of 12-30 reps
Tummy Enlargement – Plank 4 sets of 1 minute
Stretching 5 minutes
Joint mobilization 5 minutes
Hack Squat 4 sets of 8-12 reps
Bulgarian Slots 4 sets of 10-15 reps
Seated Leg Curl 4 sets of 8-12 reps
45 ° extension of the lumbar bench 4 sets of 10-15 reps
Unilateral Calf Thigh Press 4 sets of 10-20 reps
Crunch 4 sets of 1 minute
Pool Tape 4 sets of 10-15 reps
Stretching 5 minutes
Joint mobilization 5 minutes
Dumbbell Press 4 sets of 8-12 reps
Incline Dumbbell Bench Press 4 sets of 8-12 reps
Pullover through the bench 3 sets of 15-20 reps
Side height with dumbbells 4 sets of 12-30 reps
EZ Barbell Row 4 sets of 10-15 reps
Slanted Curl 4 sets of 10-20 reps
Extra long curl with high pulley 4 sets of 10-20 reps
Inclined cladding 4 sets of 1 minute
Stretching 5 minutes

I would also like to give you a example of food you could use to gain weight.

The quantity, food choice, number of meals and their distribution over the weeks should be personalized .

Diet to gain 10 kg in 3 months
Morning 8 hours
whole eggs 4
Oatmeal 150 g
Banana 100 g
A square of your choice 2 squares
Noon 1:00
5% beef 150
The semi-finished rice is weighed before cooking 120 g
Tomatoes 200 g
Olive oil tablespoon
Snack 4 pm
Organic plant protein in a watering can 40 g
Hazelnuts 20 g
Apple 100 g
Evening 20 hours
Mackerel 150 g
Half-dough weighed before cooking 80 g
Carrots 200 g
Walnut oil tablespoon

I have deliberately left out the possible supplements to take as it depends on the budget of each supplement.

My personal recommendations in order of importance:

This is the foundation before taking other dietary supplements that are more “bodybuilding” oriented, such as protein and carbohydrate powder, prioritizing health, which is an essential foundation for any progress in the medium to long term.


You can find a list of the best supplements and why and how in this article.


Why do I love bodybuilding? Since this prevents mediocrity (in most cases) and produces results, you should get involved. Of course, we do not all have the same potential, the same opportunities, but each of us must do the best that we can to achieve our goals. Only in this way will you gain, perhaps, 10 kg of muscle. Hope to help you see more clearly.

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