An effective weight gain workout has to work your muscles hard and ensure they get the enough rest too. The problem is properly doing both. This article shows you how. If you apply all the information in it and work hard, you will gain weight fast, and pack on 2 or more pounds a week.
Weight Gain Workout Tip 1 – Perform Exercises That Target Large Muscle Groups
Forget about doing curls, leg curls, and triceps extensions. When you want to gain weight and build muscle you must do exercises that build the large muscle groups of your body including your back, chest, and thighs. You should also perform exercises that train these muscle groups simultaneously too as they really help you build muscle, power, and strength fast.
The reason these exercises are best is that they cause the greatest increase in anabolic (muscle building) hormones. Think testosterone and growth hormone. They also enable you to use the heaviest weights which stimulates muscle growth best too.
Listed below are several exercises you can include in your workouts and the muscles they train. Choose one exercise to perform at every workout per muscle group for the best results. You can learn how to perform each of these exercises and learn many more by searching for exercises on YouTube and on websites like ExRx.net.
Back Exercises: Barbell Bent Over Rows, Chin Ups, Dumbbell Rows, Inverted Rows, Pull Ups, TRX Rows, Seated Rows
Chest Exercises: TRX Push Ups, Barbell Bench Press, Dips, Dumbbell Bench Press, Push Ups
Leg Exercises: Back Squats, Burpees, Deadlifts, Front Squats, Split Squats, Stiff Leg Deadlifts
Shoulder Exercises: Military Press, Push Press, Upright Rows
Total Body Exercises: Kettlenell Snatch, Kettlebell Swings, Power Cleans, Push Presses
Weight Gain Workout Tip 2 – Sets And Reps
Your workouts should consist of doing 3-5 sets of 3-10 reps per exercise. This will enable you to use heavier weights and do enough work to stimulate muscle growth and weight gain. Forget about doing more than 10 reps per set as this builds muscular endurance and does little to build muscle. Alternating the number of reps and sets you do at every workout is good for adding variety to your workouts and stimulating growth the best. Below is one way to train.
Workout One: 5 sets of 5 reps per exercise
Workout Two: 3 sets of 10 reps per exercise
Workout Three: 5 sets of 3 reps per exercise
Workout Four: 3 sets of 8 reps per exercise
Weight Gain Workout Tip 3 – Train 4 Days A Week
In order to gain weight, you need to not only train hard but often enough to stimulate your muscles and turn on the muscle building engine within your body. Working out 4 days a week is the right amount. You’ll be able to perform enough work to build muscle and get enough rest so you can recover, build muscle, and gain weight.
You can split your workouts up a variety of ways. One is to alternate between workouts that train either your lower or upper body. I prefer to perform total body workouts at every training session as this really stimulates muscle growth. Splitting your workouts with a days rest every 2 workouts will enable you to recover completely. One way to do this is to workout every Monday, Tuesday, Thursday, and Friday. Take off Wednesday and the weekend off to ensure your body recovers completely.
Weight Gain Workout Tip 4 – Rest Completely Between Sets
Getting the right amount of rest between sets plays an important role in how your body will respond to a workout. When your goal is to gain weight fast, you want to recover completely between every set and exercise. Resting between 2-5 minutes between sets and exercises is enough. This amount of time will enable you to use as much weight as possible so you can get stronger, faster and pack on muscle. Generally speaking, the fewer reps you perform, the more you should rest between each set.
Weight Gain Workout Tip 5 – Choose Your Equipment Wisely
Since your goal is to gain weight and build muscle fast you need to use the right equipment. Forget about exercise machines. They tend to train only one muscle group at a time and make exercises too easy to perform. You should instead stick to the basics. This means barbells, dumbbells, and kettlebells. A chin up bar and dip stand is essential too once you’re strong enough to do these exercises. Another piece of fitness equipment that works great too, especially is you train at home is the TRX Suspension Trainer as it enables you to perform bodyweight exercisese in very challenging ways.
Weight Gain Tip 6 – Get Up, Stand Up
Don’t sit or lie down when you train. You should stand up to perform every exercise you can since doing so enables you to use more weight and stimulates more muscles. You’ll eliminate the need to perform exercises for abs too as they are really stimulated when you do an exercises from a standing position. Training while standing is more athletic and sport specific too than doing exercises while lying down or sitting.
Putting It All Together
Below is an example workout that uses each of the tips in this article. Feel free to substitute variations of the exercise I use to depending on the equipment you have available.
Monday & Thursday Workout
Perform 3 sets of 10 reps per each exercise
Rest 2 minutes between exercises and each set
Front Barbell Squats
Barbell Stiff Leg Deadlift
Barbell Bent Over Rows
Dumbbell Bench Press
Dumbbell Push Push Press
Tuesday & Friday Workout
Perform 5 sets of 5 reps per exercise
Rest 3-5 minutes between exercises and and each set
One Arm Row
Now you know how to workout to gain weight and build muscle. Whether you want to gain 5 or 30 pounds, the tips in this article will help you accomplish your goal. I also recommend checking out my articles How To Gain Weight Fast – 8 Great Tips, Weight Gain Shakes – The Best Reviewed, and Muscle Building Supplements – The Top 5 for more information on how to gain weight. In them you will learn the best way to eat, which nutritional supplements to use, and how to recover completely between every workout. Each of these items are key to gaining weight fast too. Women reading this article should also read The Best Weight Gain Supplements For Women.