Table of contents:
- Types of lifting weights to gain weight
- 1. Deadlift
- 2. Barbell lunges
- 3. Pull up
- 4. Bent over row
- 5. Standing shoulder press
- Tips for gaining weight faster
If you want to gain weight, that doesn't mean you don't exercise at all. In fact, increasing weight with exercise is the best way. One of the most effective sports to gain weight is weight training. However, you shouldn't be careless. There are a number of movements and weight lifting techniques that are suitable for those of you who crave for the ideal body shape.
Types of lifting weights to gain weight
To gain weight, you need to increase body mass. Well, lifting weights can replace fat mass with muscle mass. Gaining weight with muscle mass is healthier than gaining weight with fat mass.
Easy or not to gain muscle mass depends on the body shape of each person. People who have a large or medium bone structure are easier to build muscle than people who are long bones. So to get optimal results for each body shape, lifting weights must be done regularly.
Reporting from Ace Fitness, according to Pete McCall, MS, CSCS, there are several recommended weight training exercises to increase body weight. Among others are:
1. Deadlift
Source: Sports Action
Deadlifts are heavy weight training by lifting the dumbbell from the floor so that it is parallel to the hips, then placing it back on the floor. This is a basic exercise that is usually done with squats (a half-squat motion by bending 90 degrees and leaning your body and back slightly forward) and bench press (lifting weights lying down).
2. Barbell lunges
Source: programlatihanfisik.com
Just like movement lunges usual, the difference is you have to grip a dumbbell on both sides of the body. The method is quite easy. You need to stand straight, extend one leg forward wide enough so that the back knee hits the floor (see picture).
3. Pull up
Source: Crossfitnesaples.com
Pull up is a movement of lifting the body by relying on the strength of the hand. You will be leaning on a higher grip. The trick, stand under a support pole, then reach for the pole by jumping. Lift your body slowly upward until your neck is higher than the pull up bar.
4. Bent over row
Source: Runnersworld.uk
This exercise is not much different from the deadlift, only bend your knees slightly, push your buttocks up, and lean your chest forward. At first, take the barbell that is on the floor and then position your body accordingly and lift the barbell until it is parallel to the stomach.
5. Standing shoulder press
Source: heartyhosting.com
This exercise is done by lifting a barbell from both sides of your body to the top of your head. There is no need to grab a dumbbell from above the floor for this move. Just hold it by your side. This exercise relies on the strength of the leg, shoulder and arm muscles.
Tips for gaining weight faster
In order to get maximum results, there are a number of things that you must understand. Pay attention to the number of weights from the barbell or dumbbell used, how many times you exercise, whether you get enough rest, how many repetitions, and the speed of the exercise movement.
If you are a beginner and have not been able to adjust your abilities to your target training, you should ask for help personal trainer at the gym.
In addition, meet the nutritional needs of muscles with healthy fats, protein, and carbohydrates from the food you consume. Make sure you eat these types of foods after exercise to repair and stimulate muscle formation. Don't forget to get enough rest so that muscle growth is always optimal and you gain weight.
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