As losing weight, gaining weight can also be harder for some people. And the internet is full of weight loss tips. Just as some workouts help people lose weight, there are some workouts to gain weight as well.
If you weigh less according to your height, or just want to gain some muscle mass, the exercises and tips provided in this article may help you. If you are not sure if you are underweight, check your Body Mass Index with this BMI calculator.
Working out daily is very important to increase muscle mass and shape your body. Add losing weight, gaining weight should also have a proper plan.
Read on to know the 6 best workouts to gain weight at home and at the gym.
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Workouts to gain weight at home and the gym
There are hundreds of exercises are there to promote healthy weight gain. The workouts to gain weight provided in this article is just a glimpse of some well-known and on-the-go exercises.
To gain weight, you need to focus more on the compound exercises and should minimize cardio. This being said that, you need not stop doing cardio completely. The compound exercises allow you to lift heavy and hence strength and muscle are increased. To make things easier, I have listed exercises to gain weight.
1. Bench press
The bench press is the best exercise to grow massive muscle in your chest area. This exercise involves weights. Like every other exercise, the bench press needs to perform in a proper form else you will end up with pain and even leads to injury.
This exercise can be performed in many ways, i.e., flat bench press, incline bench press, and decline bench press. If you don’t have access to barbells, you can do with dumbbells as well.
Targeting muscles: chest, shoulder, triceps, and back muscles.
How to perform:
- Start by lying on a bench.
- Hold the bar and lock your elbows out before lowering the bar.
- Take a deep breath and lower the bar to the chest and take back to the original position.
- Repeat it to 8-12 reps.
- Began with just a bar without weights to warm up all the muscles in the upper body.
- And then add weights as you move on to the next set.
2. Pushups
Pushups are the best workouts to gain weight at home. Pushups serve the best if you are a beginner and willing to do Workouts at home.
When it comes to strengthening the upper body, it is one of the most important exercises. It helps build a strong upper body. Push-ups can be done in several ways.
Targeting muscles: chest, core, triceps, shoulder
How to perform:
- Lie on the floor with your hands.
- Make sure your hands are slightly wider than your shoulders.
- Lower yourself down until your chest is 1 inch from the ground.
- Return to the original position.
- Continue for desired reputations.
3. Deadlift
The deadlift is considered the king of exercise. Deadlift with good form increases your overall muscle mass. You’ll be able to tone both upper and lower body.
The deadlift can be performed with dumbbells and kettlebells.
Targeting muscles: Quadriceps, Glutes, Adductor Magnus (Inner Thigh), Hamstrings, Lats, Traps, Rhomboids, Abdominals & Obliques.
How to perform:
- Stand close to the barbell, keeping your feet shoulder-width apart.
- Hold the barbell with a mixed grip (one overhand and one underhand).
- Keep your bank straight and lift the bar and hold.
- Lower the bar onto the floor slowly and repeat as many reps as you can.
4. Squats
Squats are the best and must include without in your daily routine. Any variation of squats builds strength and muscle mass in the lower body.
Perform free squats if weight is not available.
Targeting muscles: Quads, hamstrings, abdominal muscles, and glutes.
How to perform:
- Stand straight with hips back and back straight, chest and shoulders up.
- Spread your feet apart widely.
- So that, Your feet position should be wider than your shoulder.
- Then lower yourself as if you wanted to sit down until your thighs are parallel to the floor.
- You can go down further if you want to get the maximum benefits.
- Then return to the initial position.
- Repeat 15-20 times for at least 3 sets for beginners.
5. Pull-ups:
Pull-ups are the other best exercise on the list. Tours might be the hardest one for you if you are a beginner.
As you gradually gain strength, shift to weighted pull-ups. Either you without in-home or in the gym, you must include pull-ups.
Targeting muscles: Upper back, biceps, deltoids (shoulder) muscles.
How to perform:
- Hold the pull-up bar at a shoulder-width apart.
- Engage the shoulders before performing pull-ups.
- Pull yourself up by raising your chest and make sure your feet not touching the ground.
- Slowly lower yourself and return to your original position.
- Repeat for as many steps as you can.
6. Tricep Dips
Tricep dips are among the best and easy to do arm workouts to gain weight at home. This exercise adds muscle to the upper body.
Targeting muscles: Triceps, shoulders, chest and back muscles.
How to perform
- Hold the edges of the chair or a bench with your hands.
- Lower your hips towards the floor and hold.
- Come back to the seating position.
- Repeat this exercise for 4 sets of 15-20 reps each.
Tips to gain weight
Here are soome of the tips to gain weight,
The conclusion
There will obviously be some workouts to gain weight at home or the gym. You need to concentrate more on the compound exercises. These type of exercises increases the strength and with proper diet, it results in a healthy weight gain.
I hope this article(workouts to gain weight) is helpful for you. Show your LOVE by sharing this article. I’d love to know your opinion about this blog post in the comment section below.
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👏💪🦵 ..
Thanks 🙂