Weight Gaining Exercises for Skinny Guys and Girls
If you’re a skinny guy or girl and it’s affecting your appearance and self esteem, then I have some good news for you!
Increasing your weight and gaining body mass is not as difficult as it may seem if you really know what you want, and what you are doing about it. Other than increasing your appetite and the amount of calories that you consume in a day, you need to focus on your weight gaining exercises and training routines.
To get started, you can choose from the following weight gaining exercises:
1. Start building up your strength by doing bodyweight conditioning exercises such as press-ups, pull-ups, dips, squats, burpees, and a core strengthening ab circuit. Start with one set of 10-15 reps and build up to 3 sets as you progress. Make sure you do this at least 3 or more times a week. Each session should last at least 30 minutes, but may vary depending on the endurance of your body as well as your personal level of comfort. Bodyweight exercises are ideal if you have little or no weight lifting experience, as they help you to get stronger, gain weight and build some muscle before loading heavy weights. They also cost you nothing, as you can do these weight gaining exercises at home.
Weight Gaining Exercise Video:
2. To start gaining some serious muscle weight, you will need to join a gym and start on strength training. Regularly lift free weights and engage in weight resistance and strength training. This is necessary to increase the bulk of your muscles. Always do this under the supervision of a personal trainer or fitness instructor, as you can seriously injure yourself if you aren’t careful with the weights and your lifting technique.
During your regular gym routine, engage in compound exercises that focus on your large muscle groups. These are great weight gaining exercises that stimulate the most muscle fibers, and are the most effective to increase overall muscle mass. Concentrate on exercises like pull ups, bench presses, dips, deadlifts, squats and military presses.
Start with normal sets of 3 to 4, and gradually increase the weights as you progress each week. Make sure you have at most 2 to 3 minutes rest between each set. If you’re unable to do more reps in the second set than you did in the first, then you’re progressing fine. Otherwise it means there’s something wrong with the amount of strength that you put into the first set, and you will need to increase your efforts.
By gradually increasing the weights in each workout, you will create an increased demand for strength from your body which in turn will help to increase your overall size and weight.
Schedule a weekly routine in which you can concentrate on different body parts each time you work out. For example: chest, shoulders, biceps, triceps, back, abs and legs. Don’t over exert your muscles and body, and give yourself an adequate amount of rest between each workout.
Follow this routine diligently, and when used together with a proper weight gaining diet you will be able to achieve your desired results in no time.
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To your success!