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Weight Gain Exercises at Home for Men

By  ,  Onlymyhealth editorial team
Jan 30, 2012
4.8 / 5(4 Ratings)
Quick Bites

  • Pull-up exercise is an effective way to build back and arms muscles.
  • Squats is another body-weight exercise for building leg muscles.
  • Push-up exercise helps build chest, shoulders and arm muscles.
  • Training of whole body is crucial for achieving desired weight.

More

There is no dearth of machine-aided programs to increase weight. In the same manner, there are plentiful techniques to increase weight for men who cannot afford the cost of gyms.

A men doing exercise at home

The resolution for this target audience desiring to gain weight is simple exercise schedules at home. These physical training programs at home are quite effective that ascertain a gradual increase in weight within a short span of time.

Weight gain is a broader aspect, which comprises physical training, adequate calories intake and meal frequency. Apart from training schedules, recuperation and meals, weight gain program also includes sleep factor in it.

 

Body-weight Exercises

One of the simplest methods to increase weight and tone body is through body-weight exercises. The phenomenon of exercising stresses the body and helps in building muscles. One of the alternatives to access to weights and gym-machines, body-weight exercises such as push-ups, pull-ups and squats are quite effective exercises.

Push-ups: Push-up exercise includes the building of chest, shoulders and arm muscles. The motion of push-up includes arms locking on the way up with the nose facing the floor on the way down. To make it simple, one can also put knees on the floor and going on with the exercise.

Pull-ups: Pull-up exercise is one of the effective ways build back and arm muscles that eventually increases body weight. For the exercise, doorway pull-up bars or any similar surface from where one can hang are used. In an event of inability to perform a technique, one can either ask for assistance of someone or can use a resistance band.

Squats: Squats is another body-weight exercise for building leg muscles. In order to perform the technique, one must put his hands behind head and bend through the knees. In addition to this, one must make sure the heels are placed on the floor, knees are pushed out and squeezing of glutes on the upward motion. As a precautionary measure, one must stretch his hamstrings at least thrice a week if he is performing squats lower than the parallel.

 

Training Schedule

Training of whole body is crucial for achieving desired weight. The exercise must involve body as a whole for allowing more hormone release throughout the body, aiding muscle growth for weight gain. To remain consistent with exercise schedule is another critical factor to consider for the program. For example, if one does 10 sets on the initial day, he must repeat 10 sets on the next day, and gradually increasing this volume.

 

Nutrition

In addition to the exercising schedule, adequate calorie intake is essential for increasing body weight. This need of managing metabolism plays a vital role in the weight gain undertaking. With increased appetite and physical body-weight exercises, there are several adjustments throughout the body. In a nutshell, metabolism is critical owing to the adequate digestion of excess calories consumed during the weight gain programme.

 

 

 

Read more articles on Weight Gain.

 

 


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Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; Onlymyhealth assumes no liability for the same. Using any information of this website is at the viewers’ risk. Please be informed that we are not responsible for advice/tips given by any third party in form of comments on article pages . If you have or suspect having any medical condition, kindly contact your professional health care provider.
Comments
  • Himanshu04 Nov 2012
    i want to gain weight. and i find very good and effective ways to gain weight at home i definately follow all and hope that it works well. thanx,,
  • sonu04 Sep 2012
    nice tips for men about weight gain.......
  • rahul04 Sep 2012
    weight gain exercises it's really works thanx.......
  • manoj27 Jun 2012
    can you place images for easy under standing
  • manoj27 Jun 2012
    can you place images for easy under standing
  • sameer02 Feb 2012
    thanx for tips for gain a weight
  • sameer02 Feb 2012
    thanx for tips for gain a weight
  • sameer02 Feb 2012
    thanx for tips for gain a weight

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