7 Effective Exercises to Gain Weight and Build Muscle

Top 7 Exercises to Gain Weight and Build Muscle

This article highlights 7 powerful exercises to speed up your muscle-building journey. But remember, one exercise alone won't bulk you up. It's about the training method, the entire workout routine, and of course, diet and rest. Lucky for you, we've got over 100 workout plans to boost your muscle growth faster than ever.

Why You Might Not Be Gaining Weight

Struggling to bulk up despite your best efforts? It can be frustrating. Maybe you're not eating enough or not getting the right nutrients. Perhaps your workout isn't challenging enough. Factors like stress, lack of sleep, and hormonal imbalances can also hinder progress. Recognizing and addressing these issues is key. Often, tweaking your workout, diet, or sleep can make all the difference.

Training for Muscle Growth

Building muscle is both an art and a science. It's not just about physical effort but understanding how the body functions. Muscle growth isn't just for looks; it boosts overall health, metabolism, and body functions. All muscle-building plans on Serious Fitness Lab are backed by science, penned by Sander Kers, author of the Dutch muscle growth book "Geen Sterk Verhaal Over Spiergroei."

Read also: how your muslces grow - the complete guide to muscle building

Why These Exercises to Gain Weight

One exercise won't transform you into a bodybuilder. The following 7 exercises have been handpicked for their muscle-building prowess. They target major muscle groups, leading to maximum muscle growth and strength gains. Focusing on larger muscle groups increases your chances of gaining weight. These exercises are staples in smart muscle-building routines.

Remember, there are many more effective exercises to gain weight. Almost any exercise can promote muscle growth. Here, we've just spotlighted 7 foundational exercises with the most significant impact.

7 Best Exercises to Gain Weight

When we say best, we mean "best". Here are 7 top-notch exercises that should be in your muscle-building routine:

1. Deadlifts

Deadlifts are a powerhouse exercise for gaining muscle mass. They target the glutes, legs, back, and core. Incorporating regular deadlifts stimulates a large portion of your muscles. A smart move if your goal is to gain weight.

2. Squats

Squats are key for strengthening leg muscles. They don't just focus on the quads but also the glutes and core. For optimal weight gain, it's wise to perform squats with added weights.

3. Bench Press

This is a top-tier exercise for building your chest muscles. Regular bench pressing also strengthens your triceps and shoulder muscles, promoting muscle growth across multiple groups at once.

4. Pull-ups

Pull-ups are fantastic for beefing up the back muscles. They might be challenging at first, but with consistency and dedication, you'll see your strength and muscle mass skyrocket. Can't do pull-ups yet? Try Pulldowns instead.

5. Shoulder Press

The shoulder press is a go-to for building shoulder muscles. Strong shoulders contribute to a broader, more defined upper body. My favorite shoulder press exercises? Standing barbell or dumbbell presses.

6. Barbell Rows

This exercise zeroes in on many upper back muscles. Adding barbell rows to your routine can help you develop a thicker, stronger back. You can also perform this exercise using dumbbells.

7. Lunges

Thought we'd forget lunges? Think again. Lunges, whether with dumbbells or a barbell, are among the best exercises to engage multiple muscle groups. Perhaps the most effective (and challenging) of them all: walking front rack dumbbell lunges.

Nutrition is Key to Gaining Weight

Nutrition plays a pivotal role in muscle building. Without the right nutrients, your body can't build muscle mass, no matter how hard you train. Proteins are the building blocks of muscles, making it crucial to consume enough for recovery and growth. Carbohydrates fuel those intense workout sessions, while healthy fats are vital for hormone production and overall health.

Moreover, understand that without a caloric surplus - meaning consuming more calories than you burn - you won't gain weight. So, besides focusing on the quality of your food, you need to eat enough to actually gain weight. Think of it like a bricklayer. You can give him 500 bricks (grams of protein) a day, but without sandwiches (energy), he won't build much. Consider meal planning or consulting a nutritionist to help you achieve your goals.

Progressive Overload and Other Training Methods to Gain Weight

The top 7 exercises to gain weight mentioned in this article aren't the only ones for muscle building. In fact, without applying a "muscle growth methodology" to these exercises and eating right, you won't gain an ounce. Read this article on muscle building, where you'll learn about the importance of progressive overload and other training methods to gain weight.

We're Serious About Your Weight

Our goal is to assist 50,000 athletes in achieving their gym objectives, including weight gain. As of November 6, 2023, we have over 100 plans ready for muscle building, and this number grows monthly. Our app tracks every kilo you lift, offers 650 exercise videos, and tells you precisely what to do. Finished with your plan? The next one's ready. Your muscles grow faster with a serious plan! Seriously.

Frequently Asked Questions about Exercises to Gain Weight

What's the best workout to gain weight?
Strength training is your best bet if you're looking to gain weight. By building muscles, you not only increase your weight but also achieve a toned and sculpted look. It's also vital to consume more calories than you burn for effective weight gain.

Check out: free workout plan for building muscle

How can a skinny person gain weight quickly?
It's crucial to eat more calories and opt for nutritious snacks. Boost your protein intake to support your muscles. Pair this with regular strength training at the gym, and you'll see an increase in muscle mass and weight.

Can a skinny person gain weight by hitting the gym?
Absolutely! Weight training at the gym is a game-changer if you aim to build muscles. Paired with a high-calorie diet, you can effectively gain weight while looking healthy and fit.

Why am I so thin even though I eat a lot
Everyone's metabolism is unique. Some folks just burn calories faster, even if they eat a lot. Genetics can also play a part. If you're concerned about your weight or health, it's always wise to consult a doctor.