If you want to know exercises to gain weight then start from classic strength training workouts like squats, deadlifts, bench presses, and rows, to bodyweight exercises such as push-ups, pull-ups, dips, and lunges, this blog covers it all. By incorporating these exercises into your routine and following the principles of progressive overload, proper nutrition, and rest, you’ll be well on your way to achieving your weight gain goals. So, let’s dive in and explore how these exercises can help you increase your weight and build the body you’ve always wanted!
Strength Training Exercise for Weight Gain:
1.1 Squats:
Squats are the king of all exercises for building muscle mass, especially in the lower body. They target the quadriceps, hamstrings, glutes, and even the core. I chose squats because they are a compound movement that engages multiple muscle groups simultaneously, making them incredibly efficient for gaining overall size and strength.
1.2 Deadlifts:
Deadlifts are excellent for strengthening the posterior chain, including the hamstrings, glutes, and lower back. They also engage the core and upper body muscles. I included deadlifts in my routine because they are a functional movement that mimics lifting heavy objects from the ground, making them essential for real-world strength and muscle development.
1.3 Bench Press:
The bench press is a classic chest exercise that also recruits the shoulders and triceps. It’s great for adding size and strength to the upper body. I incorporated bench presses into my routine to target my chest muscles, which are often neglected in bodyweight exercises, and to increase upper body mass and definition.
1.4 Rows:
Rows are essential for developing a strong back. They target the muscles of the upper back, including the lats, rhomboids, and traps. I included rows in my routine to balance out the pushing movements of exercises like bench presses and push-ups, promoting better posture and overall upper body strength.
Bodyweight Exercises for Weight Gain:
2.1 Push-Ups:
Push-ups are a fantastic compound exercise that targets the chest, shoulders, and triceps. They can be easily modified to suit your fitness level. I included push-ups in my routine because they are a versatile exercise that can be done anywhere, making them perfect for building muscle without access to gym equipment.
2.2 Pull-Ups:
Pull-ups are excellent for building a wide, strong back. They target the lats, biceps, and forearms, and can be done with various grips. I incorporated pull-ups into my routine because they are a challenging bodyweight exercise that effectively targets the muscles of the upper back and arms, promoting balanced muscle development and functional strength.
2.3 Dips:
Dips are great for adding mass to the triceps and chest. They also engage the shoulders and core for stability. I included dips in my routine to target my triceps and chest muscles, which are often underdeveloped in bodyweight exercises like push-ups, promoting balanced upper body strength and muscle definition.
2.4 Lunges:
Lunges are effective for building leg strength and size. They target the quads, hamstrings, glutes, and calves and can be done with or without weights. I included lunges in my routine to target my lower body muscles, which are often neglected in bodyweight exercises, promoting better overall lower body strength and muscle development.
Compound Movements Exercise for Weight Gain:
3.1 Squat-to-Press:
This compound exercise combines a squat with an overhead press, targeting multiple muscle groups simultaneously for maximum gains. I chose squat-to-press because it combines two effective compound movements into one exercise, making it incredibly efficient for building muscle mass and strength.
3.2 Deadlift-to-Row:
Combining a deadlift with a row is an excellent way to strengthen the back while also engaging the lower body muscles. I included deadlift-to-row in my routine because it combines two functional movements that mimic real-world activities, promoting better overall strength and muscle development.
3.3 Lunge-to-Curl:
Lunging while curling works the legs, glutes, and biceps simultaneously, providing a challenging full-body workout. I chose lunge-to-curl because it targets multiple muscle groups in one exercise, making it a time-efficient way to build muscle and strength while promoting better balance and coordination.
Progressive Overload Exercises for Weight Gain:
4.1 Gradual Increases:
Progressive overload involves gradually increasing the weight, reps, or sets of your exercises over time to continually challenge your muscles and stimulate growth. I incorporated progressive overload into my routine to ensure that I was constantly challenging my muscles and pushing them beyond their comfort zone, promoting ongoing strength and muscle gains.
4.2 Workout Logs:
Keeping a workout log can help track your progress and ensure you’re consistently pushing yourself to lift heavier or perform more reps. I kept a workout log to track my progress and make adjustments to my routine as needed, ensuring that I was consistently making progress towards my weight gain goals.
Rest and Recovery:
5.1 Importance of Rest:
Muscles need time to repair and grow stronger, so make sure to prioritize rest and recovery in your routine. I prioritized rest and recovery in my routine to ensure that my muscles had adequate time to repair and grow stronger between workouts, promoting better overall muscle development and recovery.
5.2 Quality Sleep:
Aim for 7-9 hours of quality sleep each night to support muscle growth and overall health. I prioritized quality sleep in my routine to support my muscle growth and overall health, promoting better energy levels, recovery, and performance in my workouts.
Nutrition for Weight Gain:
6.1 Calorie Surplus:
Consume a calorie surplus by eating nutrient-dense foods like lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables. I focused on consuming a calorie surplus by eating a balanced diet rich in nutrient-dense foods to support my muscle growth and weight gain goals.
6.2 Balanced Diet:
Remember to indulge in the occasional treat while maintaining a balanced diet to support your weight gain goals. I maintained a balanced diet that included a variety of foods to ensure that I was meeting my nutritional needs while still enjoying the occasional treat, promoting better overall health and adherence to my weight gain goals.
Consistency is Key To Gain Weight:
7.1 Stay Consistent:
Consistency is crucial for achieving your weight gain goals. Stick to your workout routine, stay disciplined with your nutrition, and be patient with the process. I prioritized consistency in my routine to ensure that I was making steady progress towards my weight gain goals, promoting better long-term results and success.
Conclusion:
Incorporating these exercises into your routine, along with proper nutrition and rest, can help you on your journey to gaining weight and building muscle. Remember, it’s all about consistency and dedication. So, lace up your sneakers, grab those dumbbells, and let’s get to work!
