Effective Exercises for Weight Gain
Most start going to the gym because they want to lose weight. However, there are a lot of people who start exercising to achieve the opposite – they want to gain weight, build muscle, and start feeling and looking healthier. In this post, we’re going to talk about weigh gain exercises and how to make them as effective as possible.
Your Body Type Matters
Before you blindly start doing muscle-building exercises, it’s important to understand that your body type will not change. Some individuals will easily gain muscle while others will be gaining weight very slowly. This doesn’t mean that you won’t be able to achieve great results, though.
Body types are determined by your bone structure and that’s something you can’t change. There are three main body types:
- Endomorph – this is the body type with large and heavy bone structure, a wide waist and most of the time a high amount of body fat.
- Mesomorph – mesomorphs have medium-sized bones, low body fat, a narrow waistline and broad shoulders.
- Ectomorph – the body type with thin bones, narrow shoulders and waist, and low body fat.
While it’s relatively easy for the first two body types to gain lean muscle, ectomorphs usually need more time and effort to gain weight.
Creating an Effective Exercise Routine for Weight Gain
Luckily, even if you have a lean and narrow-boned body type, you can successfully gain weight and build lean body mass with the right types of exercises and the right diet.
The key to successful weight gain workout routine is creating a training plan that has the right selection of exercises done with appropriate intensity and has the right number of repetitions. You should also take rest intervals and tempo into consideration. The best way to put together a weight gain fitness plan is with the help of a personal trainer who will make sure that you push yourself to reach your goals without any health risks.
Practical experience and research shows that the following exercises are the most effective when it comes to gaining weight:
- Barbell forward lounges
- Chest press
- Barbell bent-over row
- Standing shoulder press
In addition to that, you should consider doing training movements like rotation, squatting, pushing, and lunging. These movements work several muscle groups at a time, which makes them very effective especially combined with exercises that isolate muscle groups.
Strength training workout programs designed to help you gain weight should include compound movements with shorter recovery times between sets. Three to five sets per movement or muscle group are ideal and offer the most effective results because they promote healthy muscle growth and weight gain. Keep in mind that strength training workouts need to have at least 48 hours between sessions if you are working on the same movements and muscle groups.
Remember that exercise alone isn’t enough for you to gain weight healthily. Supplement your training with a protein-rich diet, get at least 8 hours of sleep every day, and try to reduce stress as much as possible.