Best Exercises for Weight Gain: Workout Plan for Gym & Home Training for Beginners
Are you looking to build heavy muscles?
Muscle building needs a person's commitment to regular strength training for a long period with no shortcuts. However, you can make this process more efficient with the right workout and nutrition. Most people want to build muscles for aesthetic reasons and there are several health benefits too. In addition, if you are looking to gain weight then there are several exercises to gain weight through which you can enhance your muscular body and strength.
Muscle Hypertrophy or Gaining Muscle needs some serious strength training. Furthermore, strength training can also cause microscopic tears in the muscle fibers that can be daunting but it is a prerequisite of growth as the body repairs these tissues they get bigger and when it is repeated then the results are visibly higher. While strength training will help in boosting strength then there are various ways to train that will maximize muscular hypertrophy. So, let’s find out several ways to learn how to shape a strengthening workout plan that will help you to gain muscles as well as some of the different approaches which you can take. Today in this blog we will find out more about the different exercises to gain weight.
How to gain weight with exercise?
There are various factors to consider when designing a workout plan that is aimed at building muscle: Frequency, Volume, Weight, and Progressive Overload.
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Frequency of Workouts
According to the research it can be concluded that a muscle is required to be worked at least two to three times a week in order to find the changes to grow. This simply means that you should aim to go to the gym. Also, it can be tempting to visit the gym daily but the rest of the days are actually vital when it comes to building muscle. Moreover, there are several gym workouts for weight gain which you can implement in your daily routine.
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Volume
The main workout volume (the number of reps and the sets you do) changes depending on whether your goal is endurance, strength, endurance, or hypertrophy. For muscular hypertrophy approx 3-4 sets of 8-12 reps per exercise is considered as the best approach.
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Weight
Your workout needs to challenge the muscles enough to make a change which means choosing weights that are heavy enough and the last couple of repetitions are challenging but possible.
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Progressive overload
Progressive overload is one of the most essential steps for strength training. As our bodies are good at adapting to stimuli we will repeatedly do the same number of sets and reps with the same weight. Moreover, progressive overload enhances the difficulty of an exercise over time. For hypertrophy doing 10kg for 3 sets of 8 reps one week and then enhancing to a weight you can only manage for 8 reps and repeating the process.
Which ones are better: Machines or Free Weights?
Resistance machines and free weights are both perfect tools for building muscles and neither one is better nor worse. Some differences will make one more suitable than the other. Resistance machines follow a fixed movement path which makes them ideal for those who have just started a muscle-building program. The fixed path will make it convenient to perform an exercise as it will not depend on technical knowledge of the form and this will help in ensuring the right muscles are engaged while minimizing the risk of injury. Moreover, it will allow heavier weights to be lifted more safely as there is no risk of dropping the weight. While it is perfect for beginners these machines are perfect for advanced lifters who want to isolate a muscle and perfect for beginners.
If you are regularly working out or struggling to engage the right muscles during a workout with free weights, resistance machines will be a great way to build strength and learn the right way. Once you are comfortable with exercises then you can move to free weights and use dumbbells to replicate the movement.
Best Exercise to gain weight
There are several ways of training and they will all be beneficial depending on the goals. Furthermore, you can choose to train. There are basic things you can do to help get the most out of your workouts. Pay attention to what you eat and if you are training for muscle gain the types of food you consume are also very crucial like foods very high in protein. What you eat before and after your workout will help with performance and recovery. Also, it is crucial to look out for the best workouts to gain weight.
You can think about your job and lots of people spend most of their day sitting down. So, when it comes to exercise, standing rather than sitting will have various benefits and will help in freeing up. Think about your job! Lots of people spend most of their day sitting down. So when it comes to the workout, standing rather than sitting will have multiple benefits and will help in freeing up any areas that perhaps are not getting the movement through the restrictions of your work.
Warm Up Properly- When it comes to warming your body up at the beginning of training, the movement-based which is also known as dynamic stretching is the best. This means anything that will involve not standing still or bringing your heart rate down, for example walkouts, simple yoga movements, or cardiovascular work like a cross trainer, walking, or stair master.
Don’t forget to cool it down- Slower/Static movement stretches are much better for this part of the workout and are a great opportunity to try and unwind and release some of the stiffer areas that you just snuggle to loosen up.
How to make a workout plan for weight gain
Building muscles will take time, resilience, and even a long-term commitment. The process of gaining muscles is said to be a physiological process which is known as hypertrophy that stresses the muscles breaks them down and provokes the body to rebuild stronger tissue, significantly, this process will occur through resistance training where muscles are subjected to progressively heavier loads, leading to the maintenance and development of muscle mass. Also, an appropriate combination of proper nutrition targeted exercise and adequate rest is critical to build muscle effectively. A body’s ability to fabricate muscle will also rely on several additional factors that are genetics, diet plans, hormones, and age factors. Furthermore, there are some weight gain exercises at home which you can include in your daily routine.
Eat more for weight gain – quality first, quantity second
Being underweight occurs when energy consumption is low. You may also be required to consume more to gain weight. The secret of healthy gain is to make all your kilojoules as nutrient-rich as possible. Eating more empty-calorie food such as chips and cold drinks is not the right way to increase your muscle size.
What are reps and sets?
Reps: A rep is about how many times you have repeated a particular exercise.
Sets: A set is about how many rounds of reps you do.
So, if you lift 10 times on a bench press then it will be one set of 10 reps and if you take a short break then do the same again then you’ll have completed two sets of 10 reps. How many sets and reps you will go for relies on what you are trying to achieve. Moreover, reps at a lower weight will improve your endurance while fewer reps at a higher weight will build your muscle mass. When it comes to the sets, people will aim for between three to five depending on how many you can complete without compromising your form. There are several weight gain workout for beginners through which you can conveniently gain weight.
Wrapping It Up
As you get stronger and better you need more of a challenge as weights will be your new best friend. But don’t forget about cardio. It is a crucial part of any exercise plan. For optimal muscle-building, you can also focus on HIIT cardio workouts a few times a week. Research has suggested that doing strength training 2 days a week is ideal for growing your muscles. So, you can begin with 2 to 3 days of full-body weight training. As you get stronger, you can add a fourth weight day and try splitting the days between upper-lower body workouts. Ensure to reserve at least 2 days per week to let your body rest and recover.
