Gym training for weight gain has become a popular sport in many countries globally, including Vietnam. Not only effective for weight loss and fitness, but proper gym exercises can also aid in gaining weight and achieving a desired physical shape. So, can gym exercises really help in gaining weight? Which weight gain exercises can be easily practiced at home without the need for complicated equipment? Discover more in the article below.
Does Gym Training Really Help in Gaining Weight?
The word “Gym” we often use is derived from the Greek “Gymnasium,” referring to sports activities in a training room. Today, gym training is not just a sport but also a scientific approach to exercise for enhanced flexibility and a more toned physique.
Quick Weight Gain Exercise – Bent Over Row
The Bent Over Row is a fast weight gain exercise that helps melt stubborn back fat, stimulates the muscles in the back, traps, front arms, and rear shoulders. This is an effective weight gain exercise that skinny individuals should apply right away.
Instructions for performing the exercise:
- Hold a dumbbell in each hand, bend your knees slightly, and push your body forward while keeping your back straight.
- Extend your arms straight with the dumbbells, pulling the dumbbells towards your chest, keeping both shoulders fixed. Note: Do not let your elbows point upward.
- Then, lower the dumbbells down and return your arms to the starting position.
- Perform the exercise 10 times.
Deadlift Weight Gain Exercise
The Deadlift exercise is quite popular in the world of professional bodybuilding and is often preferred by trainers for their trainees’ weight gain plans. This exercise is not only beneficial for the back muscles but also works on other muscle groups such as the calf muscles, glutes, thighs, lower back, traps, and shoulders.
Note: If you are a beginner, it is essential to perform this exercise under the guidance of a trainer to avoid unnecessary injuries.
Instructions for performing the exercise:
- Begin with an upright stance, feet shoulder-width apart. Hold the barbell so that both shins touch the barbell.
- Shift your weight to your spine, gradually lowering your hips. Engage your core to keep your pelvic bone centered.
- Keep both shoulders pointing backward, and your chest facing forward to ensure that the barbell is not lowered.
- Hold the barbell firmly with both hands, push down through your feet to lift the barbell. Utilize the strength of your entire body to lift the barbell to hip height.
- Remember to inhale as you lift the barbell and exhale slowly as you lower it to the floor.
- Return to the starting position, pause for 1 second, and then repeat the exercise.
Weight Gain Exercise – Bench Press
The Bench Press exercise is suitable for both men and women who are following a weight gain training regimen. This exercise targets various muscle groups, including the chest, shoulders, arms, and back. In fact, the Bench Press comes in various forms, each with common and distinct aspects that affect different muscle groups.
Instructions for performing the exercise:
- Lie on your back on a weight bench, with both hands gripping the barbell, spaced apart at a distance where your forearms and upper arms create a 90-degree angle.
- Lift the barbell off the rack and push it upwards.
- Inhale slowly as you lower the barbell down towards your chest, either touching your chest or stopping at a level you can manage.
- Hold for 1 second and then push the barbell back to the starting position while exhaling. Focus on your chest muscles as you push the barbell, keeping your arms straight and engaging your chest muscles at the end of the movement.
- Repeat the exercise 5-7 times.
Weight Gain Exercise – Cable Row
This exercise is simply called the seated cable row, and it falls under the category of compound exercises. It combines the targeting of the middle back muscles and various accessory muscle groups such as the traps, front arms, and shoulders.
Instructions for performing the exercise:
- Adjust the appropriate weight level, sit upright on the cable row machine. Grip the handlebar with both hands, forming a V shape, with the palms facing inward. Place both feet securely on the footholds, keeping your knees slightly bent without locking them during this exercise.
- Prepare to assume the proper position by leaning forward and arching your chest.
- Keeping your torso fixed, pull the V-shaped handlebar towards your body. At this point, your legs and torso should form a 90-degree angle.
- Pull the handlebar until it touches your abdomen, engaging your back muscles, and hold this position for 1 second.
- Inhale and slowly return the V-shaped handlebar to the starting position.
- Repeat the exercise for several repetitions.
Bench Dips
Bench Dips is a simple yet highly effective exercise for helping you increase your body weight. For this movement, you’ll need to find a suitable elevated surface like a bench.
Here’s how to perform it:
- Stand with your back to the bench, gripping the edge firmly with your hands and extending your legs straight out in front of you.
- Lower your buttocks by bending your elbows to lower your body down.
- Extend your arms straight and lift your body back to the starting position.
- Repeat the exercise 12-15 times for 3 sets.
Crunches
Many people believe that crunches are an exercise to reduce belly fat, which is true. However, crunches are also a weight gain exercise that enhances strength and muscle mass while improving nutrient absorption in the stomach, thus promoting effective weight gain.
Here’s how to do it:
- Lie down with your knees bent and your feet flat on the floor, resting on a mat or yoga mat.
- Inhale as you fold your arms across your chest and contract your abdominal muscles.
- Exhale and lift your upper body while keeping your head and neck relaxed.
- Return to the starting position by inhaling and then continue to perform crunches.
Single-Arm Dumbbell Shoulder Press
Single-arm dumbbell shoulder presses are exercises that help you build muscle throughout your body. This weight gain exercise not only improves your posture but also helps you develop a strong back.
Here’s how to perform it:
- Keep your back straight. Inhale and hold one dumbbell in each hand, then smoothly lift the dumbbell above your head.
- While exhaling, maintain this position and return to the starting position.
Resistance Band Exercises
There are many weight gain exercises that can help you increase strength, but resistance band exercises are among the most effective. To perform these exercises, you’ll need resistance bands and can follow these steps:
- Attach the resistance band to your ankle and sit halfway down, keeping your shoulders back. At the same time, position your feet under your hips.
- Push your heel against the resistance band as you step to one side.
- Move your other foot until your feet are as wide as your hips once again.
Crunches
Most people commonly associate crunches with abdominal fat reduction. However, this exercise is also beneficial for muscle building and effective weight gain.
Here are the steps to perform weight gain crunches:
- Lie on your back with your knees bent and your hands placed behind your head.
- Inhale and tighten your abdominal muscles.
- Exhale and lift your upper body while keeping your head and neck relaxed.
- Inhale again and return to the starting position.
- Repeat crunches 12-15 times per set, and complete 3 sets.
Lunges
Similar to squats, lunges are a weight gain exercise that targets the lower body. Therefore, lunges are considered one of the effective exercises for weight gain.
Here are the steps to perform lunges:
- Stand upright, then step one foot forward, slowly lowering your body until your thigh is parallel to the ground.
- Return to the starting position and repeat the same steps with the other leg.
- Alternate lunges with both legs, performing 12-15 repetitions per set, and complete 3 sets.
Swimming
The advantage of swimming is that it engages the entire body. For those looking to gain weight, dedicating 30-45 minutes to swimming each day can help you burn energy and increase your appetite.
Additionally, the action of water enhances blood circulation, leading to improved cardiovascular function, stable blood pressure, and enhanced metabolic processes. Swimming is also an excellent weight gain exercise for relieving stress.
Yoga
Yoga is a gentle exercise suitable for people of various ages, making it a great choice for weight gain. Yoga not only helps you gain weight but also improves flexibility, promotes relaxation, and enhances sleep quality. Moreover, yoga stimulates appetite, leading to natural and rapid weight gain.
Running
If you don’t have access to yoga or swimming facilities, you can improve your weight with running. Running is a simple and effective exercise for gaining weight, similar in effectiveness to other sports.
Jumping Rope
For those with busy schedules and no time for gym-based weight gain exercises, jumping rope is an alternative. According to research, just about 500 jumps per day can significantly contribute to improving your weight.
Exercises to Avoid for Effective Weight Gain
The effects of exercise include fat loss, muscle gain, and weight gain. Weight gain exercises help burn calories and stimulate increased appetite.
Therefore, in addition to learning about weight gain exercises, you should also understand exercises to avoid if you want to gain weight quickly and effectively. Some exercises are not recommended if you want to gain weight, such as cardio and HIIT.
Furthermore, it’s essential to note that to achieve your weight gain goals, you should not overexert yourself or work out for excessively long durations in each session. You should exercise within your capacity for a minimum of 45 minutes per session to avoid excessive energy expenditure that may hinder weight gain.
7-Day Weight Gain Meal Plan for Skinny Individuals
In addition to weight gain exercises, it’s essential to have a balanced diet to support your goal. Here’s a 7-day meal plan for those looking to gain weight:
Day 1:
Breakfast: 2 slices of peanut butter toast, 2 fried eggs, 1 glass of yogurt, 1 plate of fruit.
Lunch: 2 cups of rice, steamed catfish with scallion, minced meat and pumpkin soup, 1 plate of fruit.
Dinner: 2 cups of rice, tofu and tomato soup, beef stir-fried with leafy greens, and fruit juice.
Snack: Fruit juice/smoothie.
Day 2 Menu
Breakfast: Sticky rice with 2 bananas.
Lunch: 2 bowls of rice, 150g pan-seared salmon with mixed salad, cold cuts, and cheese, fruit.
Dinner: 2 bowls of rice, 2 grilled chicken drumsticks with minced meat and pumpkin soup, fruit.
Snack: A bowl of whole milk cereal.
Day 3 Menu
Breakfast: A bowl of beef pho, 1 poached egg with a glass of full-fat milk, 1 banana.
Lunch: 2 cups of rice, grilled shrimp/squid, seaweed soup.
Dinner: 2 cups of rice, braised fish, 2 fried eggs, pumpkin soup with shrimp.
Snack: A cup of yogurt with various nuts.
Day 4 Menu
Breakfast: A bowl of beef noodle soup, a glass of sweetened milk, fruit.
Lunch: A plate of spaghetti, 3 slices of garlic bread, and 1 stewed fish, a glass of pear juice.
Dinner: 2 cups of rice, braised fish, 2 fried eggs, pumpkin soup with shrimp.
Snack: A plate of fruit and a piece of cake.
Day 5 Menu
Breakfast: 2 slices of bread, a cup of yogurt, and assorted fruits.
Lunch: 2 cups of rice, stir-fried beef with bell peppers, sour fish soup, a glass of avocado smoothie.
Dinner: 1 cup of rice, steamed ginger squid, boiled vegetables.
Snack: Papaya smoothie and a piece of cake.
Day 6 Menu
Breakfast: A bowl of grilled meat vermicelli, a plate of fruit.
Lunch: A plate of broken rice with grilled ribs, 100g of fruit, a glass of fruit juice.
Dinner: A plate of broken rice, 100g of fruit, a glass of fruit juice.
Snack: Yogurt with cereal and fruit.
Day 7 Menu
Breakfast: A bowl of vermicelli, a smoothie or juice.
Lunch: 2 bowls of rice, steamed meat-stuffed chayote, steamed broccoli.
Dinner: 2 cups of rice, beef steak, mixed vegetable salad, and 1 egg.
Snack: 5 pieces of cookies and a cup of chocolate.
Recommended Gym Workout Schedule for Skinny Individuals
5 Days per Week Routine:
Day 1: Focus on shoulders, chest, and triceps.
Day 2: Perform exercises for the forearm muscles, back, and biceps.
Day 3: Concentrate on legs, glutes, and abdominals.
Day 4: Weightlifting exercises for shoulders, chest, and arms.
Day 5: Repeat the leg and glute workout from Day 3.
4 Days per Week Routine:
Day 1: Concentrate on chest and triceps to promote growth.
Day 2: Engage in advanced exercises for biceps and back to target these areas effectively.
Day 3: Work on leg muscles, shoulders, and triceps.
Day 4: Focus on leg, abdominal, and glute exercises.
3 Days per Week Routine:
Day 1: Perform exercises for chest, shoulders, and triceps.
Day 2: Incorporate compound movements like bench press and deadlifts to target multiple muscle groups.
Day 3: Train areas like abdominals, leg muscles, and glutes to develop a strong foundation with exercises like Leg Press and Squats.
Notes for Effective Weight Gain
Successful weight gain requires a combination of various factors. Adding calories suddenly for rapid weight gain may yield short-term results but can have long-term health consequences and adverse effects. Therefore, a balanced nutrition plan and a scientifically structured exercise regimen are crucial. Here are some notes to help you gain weight quickly and safely.
Nutrition for Weight Gain
- Proper Snacking: If you’re in a weight gain mode, relying on just three main meals won’t be sufficient. You should incorporate 2-3 snacks per day into your diet to ensure your body has enough calories to function and compensate for the calories burned during workouts.
- Smart Snack Choices: However, your snack choices matter. Avoid fast food and sugary beverages. You can start your snacks with low-sugar fruits, yogurt, nuts, or weight gain shakes.
- Adequate Protein Intake: Protein is crucial for weight gain. For every 0.5 kg of body weight, you need 1g of protein to maintain and develop muscle. Protein-rich foods like eggs, milk, meat, fish, and beans should be part of your diet.
- Daily Nutrient Balance: Proper nutrition involves balancing four main nutrients: carbohydrates, protein, fats, vitamins, and fiber. A well-balanced combination of these nutrients provides your muscles with the energy needed for growth and ensures a quick weight gain.
Lifestyle Considerations
- Supplementary Support: In addition to natural nutrient-rich foods, you can use nutritional supplements such as protein shakes to boost your protein intake and overall calorie intake.
- Adequate Sleep: Besides weightlifting exercises, sleep is the time when your body regenerates and replenishes energy. Quality sleep of 6-8 hours for adults helps stimulate muscle growth after weight gain exercises. Oversleeping can lead to loss of appetite, sluggishness, and lack of focus.
- Mental Health Improvement: Building a positive mindset is essential, especially if you have self-esteem concerns about your appearance. Embrace self-acceptance and cultivate mental strength before focusing on physical fitness. A positive attitude, combined with a proper diet and scientific exercise, will be the key to achieving your weight gain goals in 3-6 months.
Conclusion
While there is a significant demand for weight loss, there are also many individuals looking to gain weight. Eating more can help you gain weight, but eating correctly and doing the right weight gain exercises will help you achieve a well-proportioned and attractive physique that draws everyone’s attention. We hope that through this article, you’ll find useful weight gain exercises to apply right away.
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