How to Gain Weight Fast (For Men)

Focus on bodybuilding exercises. Bodybuilders know that the best way to gain weight is through bodybuilding exercises. This form of exercise will make your muscles bigger and stronger. ^[4] You can work out at the gym or buy equipment to work out at home. This is an integral part of weight gain, planning to exercise several times a week.

• If you don’t want to spend money on the gym, buy a set of dumbbells and choose dumbbells that you can work out at home.
• You can also do resistance training exercises that don’t require the use of weights. You can start with push-ups because it’s very easy. You can also fit a push-up bar in the doorway to exercise your arms and chest.

Exercise other muscle groups. You may only want to strengthen certain muscles, but you will see the benefits of working the whole body instead of just one muscle area. Take equal time to exercise your arms, back, chest, abs, and legs. ^[5] Instead of working all muscle groups in one day, alternate training each muscle group so that the rest can rest between workouts.

• Plan and achieve goals you can achieve each week. For example, you could work out your arms and chest on the first day, then focus on your legs and abs on the second day, and the next. will reach the back and chest in the third day.
• You may want to work out with a personal trainer to stick to your workout schedule and plan.

Train your muscles but avoid hurting yourself. Your muscles will be built when you put pressure on your muscle fibers by pushing them to the limit every day. This is done by lifting a moderate weight dumbbell and doing it over and over until your muscles get tired and sore, but avoid injuring yourself. Find the right dumbbells to work with by calculating the weight of the lift at which you can lift between 8 and 10 reps. If you can easily lift the dumbbell more than 10 times, add more weight. If you have to stop after 5 lifts, then you need to reduce the weight of that dumbbell now.

• Combine multiple exercises together. Focus on compound, compound exercises that use as many muscles as possible, such as: lying down with dumbbells, lying down with doubles, squats, weightlifting, pushups, swings, and doubles.
• If at this moment you can only push one ball at a weight of 5 kg, there is no problem. Whenever you start exercising, focus on working out to get stronger. Try to lift the weight up and down several times before you feel exhausted.
• When working out, take a break of one minute or less, and don’t do more than 12 reps in a row.

Drink milk shake eggs to supplement protein right after each workout. According to research done at the University of Birmingham ^[6] Energy Milk will help you improve endurance during exercise. Eat a banana, some dried fruit or drink a milk shake for an energy boost right after a workout.

Relax. Let your muscles rest between workouts. This is an important way to make your muscles bigger and stronger. Your muscles will be re-strengthened during your rest, so never train before your muscles are ready and never train the same muscle group two days in a row. Wait at least 48 hours before returning to exercise.

• In addition, sleeping 8 to 9 hours a day is also an important factor in helping you gain weight. If you only sleep 6 hours or less, then your exercises and diet will not bring the best results.

Don’t practice out of habit. Your body adapts very quickly, so sometimes if you don’t change your workout routine, you will face a plateau. Change your routine once a week. You can increase or decrease the number of exercises or exercises, or simply change the order of exercises that you normally practice every day.

Limit cardiovascular exercises. When you run, bike, swim, and do other cardio sessions, you’re using the maximum amount of energy you have instead of building muscle. ^[7] . Reduce cardio exercises to once a week, or stop doing them when you’re trying to gain weight. If you don’t want to give up cardio altogether, opt for low-energy workouts like walking, hiking, or a short bike ride in a flat area.

Move around instead of sitting still. There is another method that also helps to gain weight fast, which is to eat whatever you want and be as active as possible. However, gaining weight in this way won’t help you get in shape, and can make your health weaker. While gaining weight by building muscle is quite hard, it will help you stay healthy and have a balanced appearance.

• Remember that when you eat 5 meals a day, you put a lot of fat into your muscles. No problem! Calculate the number of kilograms that you set a goal, and then add 2 – 5kg. Before you reach this level, you can reduce the carbs in your diet, run sprints, and keep training: you’ll burn fat quickly and look great.