subject: Exercises That Help In Gaining Weight [print this page] 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.
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.
