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 muscle 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, one of the fastest ways to gain weight is to focus on your weight gaining exercises and training routine.
To get started, you can choose from the following weight gaining exercises:
Where should I start if I’m a beginner or really unfit?
**Focus on bodyweight conditioning exercises**
If you’re unfit, a beginner or maybe you’ve never done any kind of muscle building exercises before, the best place to start is with bodyweight exercises.
Start building up your strength with the following bodyweight conditioning exercises:
- a core strengthening ab circuit
Begin with one set of 10-15 reps of each exercise and build up to 3 sets as you become fitter. Make sure you do this at least 3 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 conditioning exercises are ideal if you are unfit, a beginner or have little or no weight lifting experience. They help you to get stronger, eliminate muscle imbalances, gain weight and build some muscle and core strength before starting to add heavy weights. They also cost you nothing as you can do these weight gaining exercises at home.
What if I’m reasonably fit and already have some muscle?
**Focus on lifting free weights and compound exercises**
If you want to start gaining some serious muscle weight, you will need to join a gym and focus 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, focus on compound exercises that work your large muscle groups. These are ideal weight gaining exercises as they stimulate the most muscle fibers and are the most effective to increase overall muscle mass.
Concentrate on the following compound exercises:
- pull ups
- bench press
- military presses
Start with 3 to 4 sets of 6-8 reps of each exercise and gradually increase the weights as you progress each week. Make sure you have at most 2 to 3 minutes rest between each set. As you become fitter you can increase the intensity of your workout by cutting down the rest period between sets to 60 or 40 seconds. 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 amount of weight and reps 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 body and remember to give yourself an adequate amount of rest (ideally 48 hours) between each workout. The optimum rest period between each workout will vary depending on your fitness level and recovery time.
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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Weight Gaining Exercise Video: