4 Exercises for Effective Weight Gain

4 Exercises for Effective Weight Gain

Some exercises have proven their worth over decades and are often referred to belong to the old school of bodybuilding. Their effectiveness is unchallenged, especially for gaining bulk or mass. The two most credible exercises in this niche include squats and deadlifts. Both these exercises are referred to as compound or comprehensive exercises. This means that they engage the maximum number of muscles, inducing maximum effort and ensure that your weight gain is distributed evenly and you become stronger and bigger. If you are a beginner in the gym, you need to start with free-hand squats and gradually add the weight. Deadlifts need the right posture or you could end-up seriously damaging your back. Squat is regarded as the most critical of all bulk-building exercises, aimed towards helping you gain bulk around the neck, shoulders, back and thighs. Deadlifts include lifting heavy weights off the floor that includes nearly every muscle of your body, including your glutes (muscles of bottom). These two exercises can be alternated during the first few weeks. Later, you can reduce their frequency and increase the intensity, i.e. less repetitions (reps) and more weight.

Unless you have been living under a rock, you are bound of have heard about push-ups. You need to understand that push-ups might not induce massive gains immediately but they condition your body towards overall gains. This is one of the most comprehensive exercises that work your core muscles along with the biceps, triceps, chest and shoulders. You can start with conventional push-ups and graduate towards one-handed and jumping push-ups. Every part of your body, from your forearms to your neck muscles are engaged here. Ensure to keep the form right and eek out more reps just when it seems like you have no more fuel left.

You need to understand that for gaining bulk, you need to concentrate upon exercises that provide combined advantages. For instance, rather than doing bicep curling exclusively with dumbbells, spend more time on alternating between a Bent Over Row and Bicep Curling using the same, longer rod, i.e. your barbell. Use the barbell for bent-over rows that engage your back, shoulder and biceps to the maximum. Follow this with shorter bouts of bicep curling for your arms. Ensure you do shorter lifts with heavier weights—for gaining mass, your reps should be minimal and the weight should be maximized. The opposite principle applies when you want to tone your muscles, define them and sculpt your frame.

So you think you have made some gains in the gym? Want a reality check to be sure? Just see how tightly your clothes fit now across your shoulders. If your Ts don’t get stuck on your shoulders, you are simply bluffing yourself. There is no substantial body mass gain without bigger shoulders. You can use various types of shoulder presses to maximize your shoulder size. This includes Barbell Behind-Head Press, Forward Press and the same combination using dumbbells. This one exercise with its many variations, including seated & standing alternations, ensures that every upper body muscles including the biceps, neck, shoulders, upper abs and upper back muscles are engaged towards gaining muscle and size.