Workouts To Gain Weight

Workouts To Gain Weight

A wish without a plan is just a dream, True that! Planning is everything, whether it is to lose weight or gain weight a genuine roadmap is important.

Skinny people often try different techniques randomly to gain weight. However, it is not fruitful until you do it in a proper way.

Combination of workout with Healthy calorie foods aid gaining weight.

To be precise gaining weight is about Building Mass, However, how do you build mass? let’s see how it works.

How Do Muscles Grow?

Skeletal muscle is the most adaptable tissue in your body. When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what’s called muscle injury. (1)

When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated.

They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber.

You can try these following Workouts to Gain Weight, which will help you to build some mass gradually.

Workouts to Gain Weight


Pushups are known to build upper body strength. They help in strengthing Pectoral muscle, shoulder, Lower back and core the abdominal muscle.

Doing pushups every day can be beneficial if you aim to gain muscle.

Lie Down on your stomach putting your hands on the ground, palms flat facing downward, elbows bent and shoulder-width apart.

2. Bench Press

The bench press is an ideal workout for quick strength gain.

The program works the whole body, which is crucial for maintaining balance and sparking overall growth.

Lie back on the bench and grab the bar. Slowly lift the weight bar, stretching your arms completely.

Pull it back down onto the rack or near your chest from where you started. Bend your arms at a 90° angle.


When you perform resistance exercises like pull-ups, a load is placed on your muscles, stressing the individual fibers.

If that load creates enough stress, your muscles are broken down

Following your workout, your body sends the necessary nutrients, proteins, and chemicals to repair the muscle and build it bigger and stronger.

The more muscle your body makes, the more your weight can increase.

Put a grip on pull bar with your palms facing outward. Keep your hands in line with your shoulder.

Pull yourself up to the level of the bar, making sure your feet are completely off the ground.

4.Bench Dips

Bench dips work the same muscles as a regular dip, with the primary emphasis on your triceps and secondary involvement from your deltoids, pecs, rhomboids, and lats.

Doing bench dips regularly builds your strength to do regular dips using a dip bar.

Once you can do a full set of bench dips with your feet up on a second bench, you’re ready to try doing a few regular dips with your whole body suspended.

Extend your legs forward, bent at the waist and perpendicular to your torso.

Lower your buttocks by bending your elbows and pushing yourself down until your forearms are perpendicular to the floor.

After your forearms are perpendicular to the floor straighten your arms and lift your torso back to the starting position.


They don’t just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body.

Squats work up your quadriceps, hamstrings, calves, abdominal muscles, lower back, and your butt too.

Not many exercises can claim to recruit so many muscles at the same time!

Stand straight with your feet in line with your hips and raise your arms straight forward and perpendicular, Join your palms in front of your chest.

Lower your buttocks as if you are sitting on a chair. Your thighs should be parallel to the ground and then Come back to your original position.


Lunges help you strengthen your lower body, increase core strength, muscle tissue and help you get the perfect buttocks you always hoped for.

It is great from an endurance standpoint and numerous athletes use this exercise to help gain valuable strength and endurance.

However, this can also help with mass gaining.

Stand straight with your feet aligned with your hips, then take a step forward with your left foot and kneel until your right knee is perpendicular to the ground.

Push back on your heel to lift back your body to the starting position.


As the king of mass gaining exercises, the deadlift cannot be ignored.

From your neck to your calves, nearly every muscle in your body gets activated and receives a powerful growth stimulus from deadlifts.

Deadlift is the most effective exercise for building the core strength that supports all other major muscle groups.

Stand straight, keeping your feet shoulder apart and grip the weight bar.

Face in the forward position, keeping your back straight lift up the bar until your thigh first and the until the hips.

Then slowly bend at hips and keep the weight bar back on the ground.

Take Away

Weight gain is a gradual process. Only diet or only exercise will not help you achieve your weight gain goals.

Gaining weight in a healthy manner requires a disciplined and balanced approach.

Combining these Workouts to gain Weight with some healthy calorie food can give you extreme results.

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