Gain Weight Fast Guide

With the right workout routine, weight gain through exercise is actually fairly simple even if it does take hard work. The reason so many people fail to build muscle even when they work out is that they’re either doing the wrong kind of exercise or doing them in ways that doesn’t contribute to muscle growth. Here are some tips on how to gain weight through exercise to help you get the most from your workout time.

Plan Your Routine

To build muscle, it’s also critical that you not work every muscle group every day. You’re muscles don’t grow when you’re exercising, they grow when you’re resting. You need to give each muscle group a day off to rebuild before you work it again. The American College of Sports Medicine (ACSM) recommends working out for one hour two or three times a week for one hour each time and doing one to three sets per muscle group.

The alternative is to work out every day, but choose certain muscle groups to work on certain days. This routine makes your workouts shorter, but more frequent. Really, it all comes down to what fits your schedule. In any case, you’ll want to keep you workouts to within one hour. Staying in the gym all day will only tire you out, not help you build muscle.

Keep it Short, but Intense

The reason you want to keep your workouts short is because they should be fairly intensive. Doing lots of reps with light weights will give your muscles more stamina, but not make them bigger. Choose weights you can only do eight to 12 reps with before you feel muscles fatigue. If you can do more than 15 reps with the weight, it’s too light for muscle building. Beyond this, each session work with weights you can only do five or six reps with to stimulate your muscles more deeply.

Build Bulk Now, Burn Fat Later

When you first start putting on weight, you want to concentrate on muscle building over fat burning. First of all, if you’re reading this, you’re probably not overweight anyway. Secondly, by working out an eating right, you’ll naturally burn some fat. Once you’ve improved your stamina through strength training, then you can start working on those six-pack abs.

Effective Weight Gain Exercises

There are specific exercises you should be doing if you want to build bigger muscles or get a better toned body. These are the same for both men and women. Although we usually think of a certain exercise as focusing on one specific muscle group, in reality, almost all strength training exercise work several muscles groups. Also note that most of these are free weight exercises. Machines and bodyweight exercises can help, but they just don’t get the same amount of muscle fibers involved as free weights do, so they won’t build you up as much.

• Barbell Squat (legs, gluts, lower back)
• Deadlift (legs, back, shoulders)
• Benchpress (arms, pects)
• Shoulderpress (shoulders, triceps)
• Legpress (quads, gluts)
• Bicep curls (arms)
• Pushups (pects, tricepts, deltoids)
• Pull-ups (back, biceps)
• Barbell rows (back, biceps)
• Bar dips (shoulders, arms, pecs)

When it comes to fast weight gain through exercise, it’s important to understand than not just any type of exercise will help you gain muscle. After all, most people exercise to lose weight.

In weight training programs you should focus on short but intensive workouts with heavy free weights and be sure to give each muscle group a rest between workouts and you should see weight gain within a month and increased bulk within three months.