If you have been looking for a safe and tested way to gain weight then you are in the right place. It is heartbreaking to be at the center of jokes and ridicule because you are skinny. This not only reduces your chances with the ladies, but it also affects your self-esteem negatively.
Most training programs are for people planning to lose weight. Few carter to people like you who desire to get that perfect body size by adding a few calories.
Before we get started, it is vital that you understand that for any fitness program to work there has to be proper planning, patience, and persistence. You will not achieve the desired results overnight. Moving from 120 to over 190 pounds will require you to make certain adjustments to your meals and schedule.
If you are eating right but without exercise then you are only going to become fat. Exercise gives you a lean and strong muscle mass – just like the hulk.
Exercises to try out
1. Squats
You have probably encountered this in any fitness program. This is because squats are relatively easy to do and don’t require expensive equipment. With squats, you can keep your bones and joints in good working conditions while at the same time improve your lower body movement.
When doing squats ensure that you do not put unnecessary stress on your ligaments, as this will lead to premature injuries.
The first thing you need to position when doing your squats is your feet. Ensure that they are at least parallel to each other. This is critical for finding the right stability. Your abs should be tensed in a way that someone is about to punch you. Looking straight ahead straighten your back.
The next step is to sit back with your bottom in a backward position. The position of your knees should be the same as that of your toes. You should not round your back but look straight ahead.
With squats, the whole body weight rests on the ball of your feet and the heels. It is as if your feet are completely glued to the ground. For the best results inhale deeply before breaking at the hips and pushing your bottom backward.
When bending your body for the squat start with the hips before moving to the knees. When squatting the main focus will be to position your knees and feet so that they are parallel to each other.
2. Pushups
Besides, the popularity of the exercise it seems most people do not know how to do it well and achieve the best results. If you have been going halfway the length of your arms then you are cheating yourself that you are doing pushups.
Start off, your hands should be placed at a distance that is greater than your shoulder-width apart. Your hands should be at a position that is comfortable for you to push your body up and down. Your thumbnail should be on the straight line between your nipple and the floor. Some people- like in the army – will do their pushups on their knuckles. For a beginner, this can be quite brutal.
Your feet should balance out the rest of the body. You can have them touching each other or legs apart. The idea is to have your entire body from head to heels at a straight line. Your butt should also not be sagging out but stiff. Your head should be in a position where you can look straight ahead.
When touching the ground, you should do it with your chin and not your nose. With your arms straight you can use them to move the rest of the body up and down.
3. Deadlifts
Once you have done your pushups and squats, it is time to move to more strenuous muscles building exercises that will require you to be in a gym. The target area of deadlifts is the hamstrings, quads, lower back, forearms, and the traps. If you are a beginner you should avoid attempting doing deadlifts on your own. Any mistakes will lead to serious damage to your herniated discs.
The barbell is what you are going to be lifting. Before getting started, learn how much weight you are capable of handling. It is advised that you start with small weights then keep adding as you gather body mass. Your safety is paramount when operating deadlifts. After placing your weights ensure that they are secured through clips.
If this is your first time lifting deadlifts, start with the barbell itself first. This normally weighs around 40 pounds. Lift it as high as your shins assuming it has plates. Your legs should be a distance of shoulder-width apart and your toes stretched forward.
Before lifting your weights, sit back while bending your knees. With your hands, shoulder-width apart grab the barbell while pushing your knees out. Your back should be as straight as you can. It is your knees that you bend not the hips.
Ensure that your shins are touching the bar and vertical. When lifting the barbell, you should ensure that you have a firm grip. Hands should be straight for the best results.
4. Bench press
Most people think that the bench press is an exercise for building a firm chest but it extends to shoulders, triceps, and back. The exercise is important for building muscle on your upper body. However, you need to be super careful when doing bench presses as doing it the wrong way will result in you hurting your pecs.
While lying on your back, try to keep your feet as far back to your butt as possible. The feet should lie flat on the ground and this gives you a firm foundation. This will be the area where you generate power to lift from.
Next, properly position your back in such a way that it is easy to unrack. To stay tight, press together with your shoulder blades like you are crushing a grape. You can optionally arch your lower back and this helps in keeping your spine neutral. This is especially the case when you are powerlifting.
Your grip should be right so that the bar does not slip off your hands. The bar should be held back as far down near your palm. We are aiming for a straight wrist. Your wrist will bend backward if the bar is set too high. All these will also depend on your body size.
You may need a partner to help you lift the bar off the rank. Firstly, take a deep breathe when unracking the bar. Exhale after this. Take another deep breath before moving the bar downward. Use that breathe to push the bar in a u-shape. When breathing out you should be able to push the bar outwards. Your forearms should be positioned at a 90-degree angle. The longer the arms the further you touch down your body.
There are many suggestions for doing your bench press but having the right program helps guarantee better results without causing any harm to your body. Critical bench is your ideal eBook for learning anything bench press.
5. Dips
Dips are great for building muscle strength. Either you can do the bench or triceps dips. With the first option, your body is supported from behind by your arms as you lift your body up and down. The triceps drips utilize parallel bars to lift the body. These exercises are great for gaining weight and can be done at least three to four times a week.
If you want to build muscle fast, supplement your diet with whey protein.
When performing bench dips, you need to position yourself well behind the bench. To start with sit on the edge of the bench and put your hands at a shoulder-width apart distance. Next position your feet on the ground in such a way that there is a 90-degree angle between your knees and the bench. Using your shoulder strength, lower yourself off the bench towards the floor.
When dipping to the floor ensure that there is a 90-degree angle between your elbows and the bench. While doing the bench dips ensure that your back is straight and that you are looking forward. For maximum results, when you are dipped to the ground, wait for 2 to 3 seconds before pulling yourself up. The aim is to make the arm muscles to work harder. You can do 8 to 10 reps when starting and increase this as your arms adjust to the strain.
The other option is to use parallel bars. This you will find in most gyms. First, position your arms on the bars. To do the dip push your body up while straightening your arms. Your hands should not be in front of or behind the bars.
For those people who are extremely tall, you can bend your knees so that you have enough space between your body and the ground. Just like the bench dips, wait for 2 to three seconds before lifting your body back up. You can start with 8 to 10 reps.
6. Pull-ups
Pull-ups’ main concentration is on the upper body. In this instance, it is your back and arms that pull your entire body up. When performing pull-ups the first thing, you need to ensure is that you are holding the bar right. At a should width apart, grab the bars while your palms are facing down. With your legs touching the floor, hang to the bar with straight arms.
Next is to pull yourself up, by letting your elbows be positioned towards the floor. For maximum effect, you should go all the way up until your chin goes over the bar. After this, slowly lower yourself to the ground and repeat the process.
The pull-ups will give you strong arms. It can be difficult lifting yourself up the first time and that is why we would recommend you start with the chin-ups. Chin-ups enable you to grab the bar with your palms facing upwards.
What prevents your lower back from arching are your abs. when done properly there should be a straight line from your knees all the way to your shoulders. After, doing several pull-ups, you should notice that you are developing that iconic Spartan six-pack that ladies so love.
7. Bodyweight rows
Lastly, we have the bodyweight rows. The best part about this is that you do not need expensive equipment to perform them. You can do them in the comfort of your sitting room without necessarily going to the gym. Getting your first pull-up can seem like a herculean task; that is why bodyweight rows are a great way to get started.
The bodyweight rows are excellent for boosting your biceps, muscle back, grip, and forearms. Most gyms use barbells rows. Your back is in a straight position, you then use your arms to pull yourself up. The exercise is also called the inverted row and works like the bench press in reverse. After, doing a couple of inverted rows, you can then move on to pull-ups.
When doing the inverted rows position the bars around your waist height. Ensure the bar is not very low as this will pose challenges during the exercise. Position your body in such a way that you are lying facing up. Keep your body in a straight line while you find your grip with the rings.
Use your arms to pull yourself up until your chest touches the bar. Then gently lower yourself. Repeat the process. After you have gotten used to it, position the bar higher so that your body is on a 45-degree angle from the ground. The bar is always pulled towards the chest.
Conclusion
When starting out, your body is not used to strenuous activity and this may lead to some resistance. However, if you are persistent and dedicated you will overcome the pain that comes with exercises. Healthy eating should precede workouts.
Identify, meals that are loaded with proteins as these are the building blocks for muscles. Shakes are easier to absorb in the body and will help replenish lost energy reserves after an intense workout. After a few weeks, you should have the body you have always wanted.
