Are you looking for a convenient and effective method to gain weight through exercise? Then you must take a look at workouts available out there to consider. But, of course, the best thing about the training is that you will be getting the chance to Gain weight exercise healthily. Hence, all the underweight people who live out there can look at exercise to gain weight.
Bulking up with exercises is a well-known secret in the world we live in as well. Nonetheless, you need to make sure that you include it as a part of a holistic plan. This is where you need to understand how much exercise your body needs to gain weight.
The exact amount of exercises you will need to gain weight would vary from one form of exercise to another. Hence, you need to know which weight gain exercises you should follow and then learn how many activities you should do accordingly. This can deliver outstanding results to you at the end of the day.
To make life easy for you, we will be analyzing some of the exercises and the amount of exercise you have to go through. You need to follow our listed exercises to gain weight as we recommend.
Then you will not have to go through a lot of difficulties in gaining weight. You will be able to see yourself getting bulkier along with time.
You Have to Follow The Below Exercise To Gain Weight Properly
Pushups are among the most popular and first in our exercise to gain weight list, followed by people in today’s world. Because pushups are in a position to help you with the development of muscles in your shoulders and arms, along with this, gaining weight will become an easy thing to do.
Before you engage with pushups, you need to ensure that you lie on the ground while keeping the fact towards the ground. Then it would help if you placed the hands on the floor while keeping the palms flat. The arms should follow on your sides. The hands should be held at a shoulder-width apart as well.
Now you can slowly push down the body until the arms are fully extended. Meantime, it would help if you kept the legs and back straight. This can help you to make a straight line again.
Next, you need to lower yourself slowly until the nose touches the floor. You can keep on doing this at least 15 times. It is also essential to do this continuously. Then you will be able to provide the best level of assistance to your body with developing the muscles. Hence, gaining weight will become an easy thing to do.
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The pullup is the following exercise to gain weight we are going to discuss. Like pushups, pullups can deliver great overall assistance to people searching for exercise to gain weight.
Therefore, you can take a look at pullups as well. However, before you begin, you need to make sure that you have a pullup bar. Or else, you should at least have a heavy cylindrical object to go forward with it. Otherwise, you will not engage with pullups in the most efficient manner and develop your muscles.
It would help if you gripped the pullup bar firmly by using both your hands. Here, it would help if you made sure that your palms were facing away from you.
Meantime, it would help if you kept the arms at a width of shoulder distance apart. You can then pull your body up so that you can hand it off from the bar.
Finally, it would help ensure that your feet are not touching the ground in this position. Along with that, you need to keep the arms straight, as well.
It would help if you continued to pull up until the moment where your chin is located above the bar. Then you should slowly lower your body so that your arms are straight again.
You will have to keep on repeating this for at least 15 repetitions. Then the muscles will get the right level of workout to make yourself bulky. You would be able to receive outstanding results with it as well.
Read also Workout Plan to Gain Weight.
If you are trying to exercise to gain weight, you should never ignore your legs and butt. They can deliver outstanding overall assistance to you with gaining weight and having the bulky body you always wanted to have. That’s where squats will be able to help you.
To begin with squats, you need to stand up straight. In this position, you need to make sure that your hips and feet make a comfortable distance of one foot apart from each other.
Next, you need to place the hands on the hips and then flex your ab muscles. Along with this position, you will need to lower down yourself with the help of your legs.
You need to confirm that you are only using your legs to lower down. It would help if you did this as you are about to sit down. Then it would help if you got to the seated position so that your thighs locate in parallel to the ground. While you are remaining in this position, you need to keep the upper body still. It will be a challenge, but you will eventually get used to it.
Now you can raise yourself back so that you are coming to the original position. You need to repeat this for around 15 to 20 repetitions. That’s where you will be able to receive the best level of assistance from squats to achieve your weight-gaining goals.
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4. Bench Press
The bench press is a prominent exercise to gain weight and is highly recommended for skinny guys on a mission. You would be able to receive outstanding results with the bench press, as well.
To engage with the bench press, you will need to have a flat bench. Then you can lie on the flat bench, along with a weighted bar. You need to make sure that you are not overloading the bar. Else, there is a high possibility for you to end up with an injury.
The bench press is a workout that can help you build your triceps muscles, chest muscles, and shoulder muscles. Therefore, you will be able to receive excellent overall assistance with gaining weight. In addition, if you can add more weight to the bench, you will develop more muscles and gain more weight.
However, it would help if you were mindful about this exercise to gain weight without subjecting yourself to any frustrating injuries.
You will need to lie down on the bench to get started with the bench press. First, if your bench has a rack to hold the bar, you need to face the bar. Then it would help if you lay backward slowly on the bench. It would help if you did this until you were comfortable.
If there is a rack on your bench, you will need to grab the bar by using both your hands. First, you should confirm that you are using your thumbs to hold onto the bar. In the meantime, you are encouraged to spread your fingers as well. Now you will have to extend the arms to take the bar with weight out from the rack.
RELATED READ: Top 10 Exercises for Gain Weight
Lunges exercise to gain weight is the fifth on the list. Lunges are one of the most prominent workouts available for people searching for workouts to gain weight. That’s because you will be able to make lunges anywhere.
You will not just be able to bulk up with the assistance of lunges. It can also provide much-needed support to tone your butt muscles and leg muscles, as well. Therefore, it would help if you did not keep any doubts in mind when engaging with lunges.
To get started with lunges, you will need to stand up straight. Along with that, you will need to flex the ab muscles. Then you need to extend one of your legs so that you will be taking a step. Along with that, you should lean forward like you are kneeling. You will need to do this until your knees are at an angle of 90 degrees.
It would help if you pushed back the heel to live yourself up to the initial position again. To gain weight, exercise, and become bulky, you should repeat this process for around 12 to 15 reps.
Once you complete lunges with one leg, you should switch to the other leg and keep on doing it as well. You will be amazed by the results that this exercise can deliver to you within a short period.
Read Also: How to Get a Fat Booty?
6. Overhead Press
The following exercise to gain weight is Overhead Press. Last but not least, we will be letting you know how much of an overhead press you should follow to gain weight. To begin with the overhead press, you need to make sure that you have a weighted bar.
The overhead press is one of the best workouts plan that you can do to bulk the muscles located in your back, shoulders, arm, legs, and abs. You do not need to depress about anything when you proceed with the overhead press. Instead, you will fall in love with all the results you will get out of it.
To receive the best out of the overhead press, you will need to grip the bar by using both your hands. First, it would help if you kept the hands at a shoulder-width distance apart from each other.
Then it would help if you lifted the bar to take it to the front of the chest. You can even lift it until it comes to your shoulder level.
You will then need to keep the bar above the arms and keep it straight. While you are doing this, you will need to keep the elbows locked. In the meantime, you will need to seal and raise the shoulders, as well.
It would help if you did this like you are shrugging. Then it would help if you lowered the bar back to shoulder height. You must keep on repeating this for around 12 reps. Then you will be able to become comfortable with the exercise to gain weight.
Learn More About Weight Gain Fitness
Weight Gain Exercise FAQs
Should I Use Supplements To Enhance My Workouts?
How Many Days Should I Do Exercises?
No hard and fast rule describes how many days a week you should work out. Even working out for a day brings visible changes, while some need to work five days a week. So, it largely depends on your body form, size, etc. However, in most cases, three days a weekly workout brings a positive outcome.
Can I Do Exercises On An Empty Stomach?
You can do exercise on an empty stomach if you want to burn fat not to gain weight. Because when you exercise, you burn the fat or protein reserves of the body. So if you do a workout on an empty stomach, you utilize the protein reserves of your muscle, thus damaging the muscle. Therefore, the whole effort to gain weight becomes useless.
How Many Times To Exercise To Gain Weight?
It usually takes 1 to 2 hours of exercise a day, and it requires dedication and commitment. Unfortunately, no miracle drink or quick exercise routine can take your body from too thin to weighty overnight. Instead, you must work hard and be patient with the process.
You could also add protein shakes which will provide you with dietary protein while working out. Protein supports increased muscle development, increased fat burning due to metabolic activity, and helps control hunger levels because it contains less than 5% calories from sugar.
What To Eat After Weight Gain Exercise?
It’s essential to increase your strength, power, and endurance after exercise to gain weight.
To do this, you should eat carbohydrates – but not just any carbs! Instead, what is needed are insulin-sensitive carbs that digest quickly and also contain protein for muscle growth.
Proteins supply amino acids that can be used for building body tissues like muscles. Some examples of these carb+protein combinations are bananas with peanut butter, oatmeal with eggs, or cauliflower rice with chicken.
What about the post-workout shakes? Avoid them because they may inhibit muscle growth (protein synthesis) by creating an insulin spike that lowers blood sugar shortly afterward and will make you hungry soon after, leaving all those hard-earned nutrients unused!
What Time To Exercise To Gain Weight?
The best time to exercise to gain weight is 45 minutes after the first meal of the day, which you should take two hours after waking up. It’s also a good idea to take a break of 10-15 minutes every hour and drink plenty of water and eat lots and lots and lots and LOTS (did I mention “lots”?) of food!
It’s important not only what you eat but when you eat. Eating at certain times will often affect your metabolism more than eating those foods at different times. For example, if you consume high carb breakfast such as cereal with milk on an empty stomach, glucose level rises too fast causing peaks in blood sugar levels that lead to hypoglycemic
It is essential to stick to the number of reps that we have recommended in the article. Then you will be able to bulk up without any difficulties. In the meantime, you will also be able to do exercise to gain weight. Hence, you will fall in love with the results each day. I hope all 6 weight gain exercises will help you significantly.