Weight Gaining Exercises to Put on Mass

Learn the best weight gaining exercises to gain muscle mass in less time.

A weight training program should focus on a few well rounded weight gaining exercises if you wish to put on a significant amount of lean muscle mass. Traditionally, the exercises used most frequently for gaining weight and muscle include the old school exercises such as the bench press, deadlifts and squats, but there are obviously several other exercises which are effective in building muscle and have become very popular.

The important thing to remember when selecting which exercises to include in your training program is that you want exercises which have the ability to target the most amount of muscle mass and where you can lift heavy. Compound exercises target multiple muscle groups in the one exercise, so these are perfect weight gain exercises. The king of all compound exercises is the big three - the bench press, deadlifts, and squats, because with these three exercises you can lift heavy - which is crucial if you want to gain significant size. Training with light weights and high reps just won't get the job done! This is applicable to gaining weight for women too! Girls, you need to be training like the guys.

Now you may be wondering, why should you include leg training in a mass gaining routine? Won't that just help to build bigger legs? No! The leg muscles is the largest muscle group in the body and is a powerhouse of strength. You can lift some serious weight with your legs. Squats and deadlifts are anabolic exercises because when you do leg work you release massive amount of anabolic hormones like growth hormone and testosterone in the body. So the leg training will benefit to increase muscle mass all over the body.

So, you know what exercises you need to include in your weight lifting routine, but which exercises should you avoid? Isolation exercises like barbell curls and tricep extensions which target one specific muscle group are not ideal if you are trying to put on mass. They should be avoided like a plague. When you think of building muscle, think of the big exercises.

In addition to choosing the correct exercises for - keep in mind that progression is key to any training program. It is a good idea to vary your workout to prevent boredom, however make sure you are lifting heavier weights when doing the same exercises over the course of the month. If you can comfortably do 8 reps with proper form, it's time to increase the weight so you are always sufficiently stress the muscle fibers, which creates tiny microscopic tears in the muscles which repair and grow bigger.

When selecting weight gaining exercises, individuals must be matched with workouts that they enjoy and are willing to have the discipline to stick with it. Exercise must be regarded as a lifetime pursuit because the benefits are soon lost if participation stops. Motivation is probably the most important factor in a successful weight gaining program. Selecting a fitness regime that is fun, provides a challenge, and can produce needed benefits is one of the most crucial components.

The home gym has become more common as many people don't wish to pay for expensive gym memberships or would prefer to workout at home. Whilst, you will have a more limited exercise selection with a good home gym setup you will still be able to do the important weight gaining exercises. If you are unsure about proper form of an exercise, training videos have become popular on the internet and are included in popular weight gain programs.

Do you have other weight gain questions? Find more on How to Gain Weight for information, advice, and community for gaining weight.