6 Safe and Healthy Weight Gain Workout Plan

6 Safe and Healthy Weight Gain Workout Plan. Photo Courtesy – Advanced Human Performance

While several individuals begin a workout program to lose weight, some persons start the exercise with the determination of gaining weight. Regular exercise is one of the most vital steps to gain weight.

Here we will cover certain workouts for gaining weight with minimal equipment. You can start with a weight gain workout plan immediately.

Push-ups:

Push-ups are simple and help shape muscle in your arms and shoulders.

How to perform a push-up?

1. Your hands should be shoulder-width apart.
2. Your finger should be facing forwards.
3. Your body length will be in a straight line from head to toe. To do this, make sure you are not letting your hips sink to the floor so your body is dropping in the middle.
4. Likewise, make sure that you are not sticking your bum up in the air. The whole thing should be in a straight line. Your push-up position should look like a solid plank on your hands instead of your elbows.
5. Now, engage your core, glutes, and hamstrings. This will support keeping your back flat and your spine neutral.
6. Bend at your elbows. The bend angle changes depending on the variation you use, but for the standard push-up, make sure that they are around a 45-degree angle.
7. Lower yourself. As far as you can go while keeping your form, and make sure your elbows are in line with your shoulders.
8. Then, push yourself back up, making sure that you are still activating those ab muscles until your arms are completely extended again and you are back in the starting position.

Read: Comparison between Traditional Cardio and Metabolic Training

Pull-ups:

This workout is a simple mode to build arm and shoulder muscles.

How to perform a pull-up?

1. Grab a pull-up bar with your palms which is facing outwards.
2. Pull yourself up slightly over the bar by keeping a slight arch in your back.
3. Gradually lower down yourself until your arms are fully extended.
4. That’s rep one! Do as many repetitions as you can do.

Squats:

This workout helps build muscle in your butt and legs, particularly your muscles.

How to perform a squat?

1. You can start it by standing with your feet shoulder-width apart and your feet parallel.
2. Put your hands on your thighs, look up and lift your chest.
3. Bend your knees, put weight on your heels, and then slightly sit back.
4. Slide your hands down your thighs, so that your elbows reach your knees. Make sure your knees don’t go beyond your toes and keep your head and chest straight.
5. Hold that position for 3-5 seconds.
6. Rise back upwards, press through your heels, and then straighten out your hips until you reach your starting position.
7. Repeat this procedure 10 to 20 times. To start with, do this 2-3 times a week.

Lunges:

This workout is great for bulking up and toning your leg and butt muscles.

How to perform Lunges?

1. Stand straight with feet hip-width apart.
2. Take a step forward by bending your knees and lower your body towards the floor.
3. Both knees should be bent at 90 degrees, one forward and the other backward.
4. Back off the front leg with a push or jump and alternate sides.
5. Repeat for 10 reps on each side.

Bench Press:

For this workout, you will require a flat bench to lie on and a weighted bar. Bench presses help you to build shoulder, tricep, and chest muscles.

How to perform Bench Press?

1. Lie on your back on the bench. If you see that the bench has a rack for the bar, then face the bar. If there is no rack, hold the bar carefully and gently lie backward on the bench until you are comfortable.
2. If there is a rack, grab the bar with both hands, including your thumbs. Go ahead and spread your fingers a bit.
3. Extend arms to take the bar out of the rack.
4. Gradually lower your arms to bring the bar down to your chest.
5. Gently straighten your arms and raise the bar back toward the rack. If there is no rack, make sure you have the strength to sit back up after you are done.
6. Repeat steps 4 and 5 as many times as you feel relaxed.

Overhead Press:

You will require a weighted bar to do this workout. Overhead presses will help build up the muscles in your arms, shoulders, back, abs, and legs.

How to perform Overhead Press?

1. Grasp the bar with your hands about shoulder-width apart.
2. Lift the bar to just above the front of your chest, even with your shoulders.
3. Gradually lift the bar above you until your arms are straight. Keep your elbows locked and raise your shoulders.
4. Gently lower the bar back to shoulder height.
5. Repeat steps 3 and 4 as many times at ease.

Final Takeaway:

To gain weight, minimize aerobic and cardio workouts. These are meant to burn fat and tone muscle, not to bulk you up. You don’t have to avoid them totally, though. You can do these workouts in moderation to tone your muscles. This will help you build a definition so that you can achieve the look that you need. Chalk out a plan and start with a weight gain workout plan today.