Hello friends here we are going to tell you about how to gain 10kg weight in 3 months. So basically you need to focus on 3 main things, so that you can gain a great amount of weight in 3 months


1. Calories Surplus

- Calorie surplus basically means you should eat more calories than your maintainance calorie like if your maintainance calorie is 2500, and you want to gain muscles, than you have to increase around 15% to 20% of your calories to gain weight. So if you eat your maintainance calorie plus 500 more calories so you are going to gain 3kg to 3.5kg per month. 3.5kg×3 months = 10.5kg 


2. Rest 

You should take enough sleep to recover your muscles, so that your muscles can increase, you should take atleast 7 to 8 hours of sleep, that helps to increase your testosterone also so that you will gain weight. 


3. Workout split 

Your have to choose those workout split in which you can train your 1 muscle group 2 to 3 times per weak so that your muscles will grow fast, because when you train to your any part of muscle it breaks the muscles tissue, and that takes around 36 to 48 hours to completely recover your muscles. So please do not make a mistake to train 1 muscle group once a week, always train your muscle 2 to 3 times a week. 


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