Exercises That Help In Gaining Weight

A healthy diet should be followed for weight gain

. More calories should be eaten rather than spending. Some weight gain exercises should also be included in the programme for weight gaining. This will also help in building some good muscles. If there are muscles, it can be made sure that whatever is being eaten is absorbed or converted properly in the body. These aspects of gaining weight can never be separated.

Given below are some tips for following weight gain exercises:

1.The workouts should be kept very intense. They should be very short. They must not exceed more than an hour

2.If bulk wants to be gained, free weight exercises should be performed. They will help in straining the large muscles.

3.Some examples for exercises are squats, Deadlifts, bench presses and pull ups bar dips.

4.One should be aware of all the repetitions. The weights should be very heavy. However, there should be less repetitions. A 3 minute rest should be taken between 2 sets.

5.More than two or three exercises for each body part should not be performed.

6.Generally there are people who are having a high metabolism rate. Their weight is very low. Training should be given with more intensity. The frequency of workouts should increase. Work outs should be done thrice a week for different body parts. One day it should be for shoulders and chest. Another day it should be for biceps. On the third day it should be for biceps and back. There should be abs and legs on the last day.

Given below are various exercises for weight gain for different parts of the body:

1. Chest

Using a bar, flat bench press

Inclined bench press with the help of bar

Flat bench press with the help of dumbbells

Inclined bench press with the help of dumbbells

2. Back

Deadlifts

Using a dumbbell, one arm row should be done

Back extension

Bent over row

Chin ups

Pull ups

3. shoulders

hack squats

lunges

stiff leg Deadlifts

calf presses or raises

4. biceps

cable curls

hammer curls for biceps and forearms

dumbbell curls

straight bar curls

5. abs

ball crunches

leg raises

cable crunches

lying crunches

For getting the best results, it should be made sure that training is with ideal number of repetitions. Moreover, over training is harmful. It should be ensured that overtraining is not suggested.

by: Rinki Rawat

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