Majority of the people follow an exercise program to shed unwanted pounds while there are many other people who exercise with an intention of gaining weight. If you are looking forward to gaining weight by performing exercises then it is important to understand the basic factors to follow an effective exercise program in order to gain weight. Here is the ultimate workout plan for weight gain ( Exercises for male and females ).
To increase lean muscle mass, we need to take two primary considerations into account. First, we should plan about how we can stimulate muscle growth during a training session. Secondly, we should plan on how to achieve an optimal muscle growth after the training session.
The main variables of a workout session include exercise selection, intensity, repetition, sets, rest interval and tempo. One of the most effective workout programs for promoting strength gain and muscle growth is Strength Training. Strength training program features compound movements with 3-5 sets per muscle group which has been known to obtain the best results. There should be a gap of at least 48 hours between the training sessions to allow for adequate recovery.
Workout plan for weight gain ( Exercises for male and females )
A typical workout plan for weight gain (Exercises for male and females) includes –
Workout Plan for Weight Gain; DAY 1 -Lower Body workout
Warm up of 5 minutes
Followed by squats
A squat involves standing with your feet width apart and tightening the abdomen with dumbbells held at shoulders. Then by extending your buttocks backward, you need to bend your knees. Your entire weight rests on your heels. A squat is an awesome workout for your lower body that works on your hamstrings, quads, core, and glutes.
This exercise can be performed by standing with legs that are shoulder distance apart and by pointing toes forward. Then shift your weight to one leg till it reaches a 90-degree angle while you keep the other one straight. Switch sides. Side lunges help to build muscle mass in your hip area.
Step-up is performed by holding a dumbbell in each of the hands and stepping your right foot onto the bench. Extend your left leg behind and contract glutes. Then bring back your left leg down and keep your right foot on the bench. Your left toe should touch the floor by lowering your body.
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Workout Plan for Weight Gain; DAY 2 – Shoulders Workout
Take a pull up bar and face your palm outwards. Then by keeping your chest puffed out, pull yourself in the upward direction. Then lower down till your arms extend fully. This accounts for one repetition. You can do as many repetitions as you want.
To perform a push-up, place your hands on the ground under your shoulders and take a plank position. Now lower down your body by holding a neutral spine and keeping your chest above the floor. Then focus on pushing yourself up. This completes one repetition. Push up is a powerful strength training exercise.
This exercise requires a bench or a solid chair. Hold the chair edge and extend your hands shoulder width apart. Place your legs perpendicular to your chest. Now holding this position, slowly bend your elbows and lower down your body till your forearms and upper arms are at a 90 degree angle.
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Workout plan for Weight Gain: Day 3- Back Workout
Bent over rows
This exercise targets a range of back muscles. This exercise can be executed by keeping a flat back and bending the knees lean forward. Now lift the dumbbells till your chest and squeeze your shoulder blades and make sure your elbows are pointed upwards. Slowly get back to the original position to complete one repetition.
Wide-grip pull up
This exercise is beneficial for your upper back. It involves holding a pull up bar by keeping your hands shoulder- width apart and hanging the arms in an extended position. Then pulling yourself till the bar level slowly get back to the starting position.
Dead lifts are similar to squats which helps to gain overall muscle mass. This exercise requires you to perform a squat and keep your core strong. Then straighten your knees as you lift the dumbbells closer against your thighs.
You can repeat from Day 1 for next 3 days . It is crucial to take 1 day off in the week to give adequate rest to your body.
Other Workout plan for Weight Gain:
Low Intensity Aerobic Workout
This type of workout involves inhaling oxygen and exhaling carbon dioxide while carrying out low intensity workouts. It enhances the metabolism and stimulates appetite which results in weight gain.
Yoga helps to improve the digestive system and increases appetite. Some of the effective yoga asanas which help in putting on weight are- Bhujangasana, Vajrasana, Matsyasana, Chakrasana, Dhanurasana, Pawanmuktasana and Salamba Sarvangasana. Yoga not only helps in gaining weight but it also helps to reduce stress and relaxes the mind which in turn leads to weight gain.
Swimming is the best cardio workout as it engages all the muscles of your body which helps in both weight gain and weight loss. Regular swimming activity helps to stimulate appetite which causes weight gain.
Jogging is an excellent cardio exercise which helps in both weight loss and weight gain. It can help to gain weight due to an increased appetite after the run. It boosts the metabolism as a result of which there is an increased muscle mass.
End Note –
All the above mentioned exercises are excellent for gaining upper body muscle mass and develop a good physique. One needs to focus on proper muscle growth and development to gain healthy weight. The muscles in your body thrive on high calorie foods and exercise. Hence doing a regular exercise is a must to put on weight as it is not possible to achieve weight gain overnight. But before beginning with a strength training workout plan for Weight Gain, you need to fully understand the importance of muscle recovery process.
Importance Of Proper Rest And Fueling
It is important to keep in mind that our muscles grow when we allow for a proper recovery. In order to create an optimal environment for the growth of muscles, adequate sleep is of prime consideration. During sleep, a hormone called as Somatropin which is commonly known as HGH i.e Human Growth Hormone is released which aids in muscle growth. Lack of sleep does not give the body enough time to recover fully from the stresses of the workout.
I m 72 yrs old. Pre-diabetic since 5 years. Attended DB Reversal Programme for 3 months. Followed diet plan.
FBS remains 90-106, PP2 110, 112, 135, 156, 165. Never crossed 200.
Lost weight ,7 kgs in one months when first diagnosed. Present weight 59 kg, height 5.4″. Eat 2 eggs and bulletproof coffee, sprouts, two chapatis made of 80% soy atta,rest wheat, bran and pay atta for lunch and dinner. Fruits and dry fruits. Still no weight gain. Twice a week nonveg, puneet. daily curd and butter milk
No sugar at all.
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Hello mam, my age is 19.,and my weight only 30, please help ,to improve my weight please mam
RD, Payal Banka (Registered Dietitian)
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