How to Gain Weight at the Gym

Many youngsters these days complain that despite plenty of eating and workout, they don’t gain any weight. This is no excuse, because you are not adopting an accurate strategy one way or another. Either you are not eating enough, or there is something wrong with the way you exercise.

Gaining weight is pure math. If you consume more calories than you burn, you automatically put on weight. However, alongside right quantity of healthy food, there are a few things you need to do on daily basis.


  • 1

    First of all, make your workouts short but very effective. There is no need to spend more than an hour in gym daily. When you are trying to gain weight, you do gym just to stay in shape.

    So, there is hardly any need to spend extra time in exercising. Quickly leave things, like treadmills, exercise bikes or climbers. It may sound odd, but you have to spare calories in order to gain weight.

  • 2

    Don’t try to be too active. You may find advice of being lazy a bit strange, but this is how it works. When not training, you need to relax, taking it as easy as you can.

    By reducing your activity, you give your body a chance to expand. Sometimes, you spend too much time in warming up and as a result, you burn a lot of calories even before the real exercise.

  • 3

    Lift heavy, because you give your muscles a chance to grow by doing this. This means that you need to increase your weight gradually. If you continue to lift same dumbbells, there will be no muscle growth. Aim to increase the quantity of weight by five to ten percents every week.

    Go for the bench press, dead lift, squat and snatch. As a result of these exercising, you focus mostly on multi-joint routines. This recruit the most amount of muscle fiber. There is no need to get a taste of every exercise.

  • 4

    Aim for eight to ten sets for each exercise. Perform multiple sets, because this is a wonderful strategy to getting great amount of muscle requirement. Meanwhile, take long rest breaks. After doing hard exercises, you need to give your muscles a chance to relax. These gaps must be 2-4 minutes long.

  • 5

    You need to flex your muscles. This may sound crazy to you, but it is very important. After workout, go to a quiet spot and go through a series of poses, flexing different parts of the body. Meanwhile, you need to eat good food to fuel your body.

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