How to Gain Weight,Which excercise is best for weight gain?

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how weight gain by exercise

people want to gain weight and try different exercises and diets to gain weight a lot of people struggle with gaining weight, but with the exercise plan, it can be done.

 

This guide will discuss different exercise routines that will help you gain weight healthily. We’ll also provide a weight gain exercise chart so you can see how the exercises are performed. So, whether you’re looking to bulk up or just add a few pounds, read on for our tips!

Best Full body weight gain exercise:

Gaining weight is now possible with the right exercise routine. By following a few simple tips, you can achieve your desired weight in no time.

 

There are a few different ways that you can go about gaining weight. You can either do it the healthy way by adding muscle mass, or you can put on fat.

 

We recommend going for the former option as it is much healthier in the long run. However, both options will be discussed in this guide.

 

1. The Squat

How gain weight by excercise

               squat

One of the best exercises for gaining weight is the squat. This exercise works for multiple muscle groups at once, including the quads, glutes, and hamstrings. When done with proper form, it can also help to strengthen the lower back and core.

 

The key to performing a successful squat is to keep your chest up and your back straight. You should also descend slowly and evenly until your thighs are parallel with the floor. Once you reach this position, drive through your heels to return to the starting position.

 

2. Bench Press:

How to Gain Weight,Which excercise is best for weight gain?

         Bench press

Another great exercise for gaining weight is the bench press. This exercise targets the chest muscles, as well as the triceps and shoulders.

 

To perform a bench press, lie down on a flat bench with your feet planted firmly, triceps and shoulders. To perform a bench press, lie down on a flat bench with your feet planted firmly on the ground. Pick up the barbell with your hands shoulder-width apart and lower it to your chest.

 

Once the barbell touches the front side of the chest, press it back up to the first position. Remember to keep your back flat against the bench and your core engaged throughout the exercise.

 

3. Bent-Over Row

how to gain weight by excercise

           Bent-Over Row:

The bent-over row is another great exercise for gaining weight. This exercise works the back muscles and the biceps and shoulders. To perform a bent-over row:

  • Stand with your feet shoulder-width apart and bend at the waist until your torso is parallel with the ground.
  • At this position, row the barbell up to your chest.
  • Once the barbell touches your chest, lower it back down to the starting position.
  • Remember to keep your core engaged with the exercise, and your backside should be straight throughout the exercise.

Read More: what is a Sauna and its Benefits/ How to use a Sauna

 

Work out Upper body to gain weight:

If you want to gain weight, you should also focus on working out your upper body. This can be done by performing exercises such as the shoulder press, bicep curls, and tricep extensions. These exercises will help to build muscle in your arms and shoulders.

Shoulder Press

To perform a shoulder press, stand with your feet shoulder-width apart and raise the barbell to shoulder level.

From this position, press the barbell overhead. Once your arms are fully extended, lower the barbell back to shoulder level.

Remember to keep your core engaged with the exercise, and your backside should be straight throughout the exercise.

Bicep Curl

To perform a bicep curl, stand with your feet shoulder-width apart and hold the barbell with an underhand grip.

Now at this specific position, curl the barbell up to your chest. Once your biceps are fully contracted, lower the barbell back to the starting position.

Remember to keep your core engaged with the exercise, and your backside should be straight throughout the exercise.

Triceps Extension

To perform a triceps extension, stand with your feet shoulder-width apart and hold the barbell overhead with an overhand grip. At this position, lower the barbell behind your forehead.

Once your triceps are fully extended, press the barbell back up to the starting position. Remember to keep your core engaged with the exercise, and your backside should be straight throughout the exercise.

Exercise to gain weight on hips

If you want to gain weight on your hips, you should focus on exercises that target the gluteal muscles. These muscles are located in the buttocks and help to shape the hips. Some great exercises for targeting the glutes include squats, lunges, and hip thrusts.

Squats

As mentioned earlier, squats are a great exercise for gaining weight on your hips. To perform a squat, stand with your feet shoulder-width apart and descend slowly until your thighs are parallel with the floor. Once you reach this position, drive through your heels to return to the starting position.

Lunges

Lunges are another great exercise for targeting the glutes. To perform a lunge:

  • Stand up with your feet shoulder-width apart and take a big step forward.
  • From this position, lower your body until your front thigh is parallel with the floor and your back knee is just above the floor.
  • Once you reach this position, drive through your front heel to return to the starting position.

Hip Thrusts

how to gain bOOTY WEIGHT

BOOTY WEIGHT

Hip thrusts are the best exercise for targeting the glutes. To perform a hip thrust:

  • Sit on the floor with your back against a bench and your feet flat on the ground.
  • Place your hands on the ground beside you for support.
  • Drive through your heels to raise your hips off the ground from this position.
  • Once you’ve raised your hips into the air, hold for a moment before lowering back down to the starting position.

Chart

Remember, if you want to gain weight, you must eat more calories than you burn. In addition to eating a balanced diet, focus on exercises that target your entire body. These exercises will help you to gain muscle and to gain weight.

  • Weight gain exercise chart:
  • Barbell Bench Press
  • Barbell Squat
  • Deadlift
  • Overhead Press
  • Barbell Curl
  • Triceps Extension
  • Hip Thrusts

Start by performing each exercise for three sets of eight to 12 reps. As you feel that you are getting stronger, you can increase the number of sets and reps.

Remember to focus on good form and technique. If you have any questions, be sure to ask a certified personal trainer or your doctor before starting any new exercise program. Now that you know how to exercise to gain weight, it’s time to get started!

 

Conclusion

If you want to gain more weight, you need to eat more calories than you burn throughout the day. In addition to eating a balanced diet, focus on exercises that target your entire body.

These exercises will help you build muscle and gain weight. Remember, consistency is key. So make sure you stick with your workout routine and eat a healthy diet.

Now that you know how to exercise to gain weight, put this information into action and start working towards your goals! Remember, anything is possible with a little hard work and dedication.

FAQ’s

1. What are some good exercises to gain weight?

Squats, lunges, and hip thrusts are all great exercises for gaining weight.

2. How many sets and reps should I do?

You should Start by performing each exercise for three sets of eight to 12 reps. As you feel you can increase the quantity, you have to increase the number of sets and reps.

3. What should I eat to gain weight?

You have to eat food with more calories than you burn the whole day. Focus on eating a balanced diet with plenty of protein and healthy fats.

4. I’m still not seeing results; what should I do?

If you do not see results, make sure you’re sticking to your workout routine and eating a healthy diet. You may also want to increase the number of sets and reps you’re performing. If you have any questions, be sure to ask a certified personal trainer or your doctor before starting any new exercise program.

 


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