Recommended weight training for gaining ideal body weight

If you want to gain weight, it doesn't mean you don't exercise at all. Instead, gaining weight with exercise is the best way. One of the most effective exercises to gain weight is weight training. However, you should not be careless. There are a number of movements and weight lifting techniques that are suitable for you who crave ideal body shape.

Types of weight training for weight gain


To gain weight, you need to increase body mass. Well, weight training can replace fat mass with muscle mass. Increasing weight with muscle mass is healthier than increasing weight with fat mass.

Easy or not to increase in muscle mass depends on each person's body shape. People who have large bone structures or are easier to build muscle than those with long bones. So to get optimal results for each body shape, weight training must be done regularly.

Reporting from Ace Fitness, according to Pete McCall, MS, CSCS, there are some weight lifting exercises that are recommended to increase weight. They are:

Deadlift


Deadlift is heavy weight training by lifting the barbell from the floor to the level of the hip, then put it back on the floor. This is a basic exercise that is usually done with squats (half squat motion by bending 90 degrees and leaning your body and back slightly forward) and bench press (lifting weights in a lying position).

Barbel lunge


Same as the usual lunges movement, the difference is you have to hold a barbell on both sides of the body. The way is quite easy. You must stand up straight, move one leg forward wide enough so that the knee of the leg that is behind hits the floor

Pull up


Pulling up is a movement to lift the body by relying on the strength of the hand. You will rely on a higher handle. How, stand under the support pole, then reach the pole by jumping. Lift your body up slowly until your neck is higher than the pull up bar.

Bent over row


This exercise is not much different from deadlift, only knees slightly bend, push the buttocks upwards, and lean the chest forward. Initially, take the barbell on the floor and position it accordingly and lift the barbell to the level of the stomach.

 Standing shoulder press


This exercise is done by lifting the barbells from both sides of your body to the top of the head. No need to take a barbell from the floor in this movement. Just hold it on the side of the body. This exercise relies on the strength of the legs, shoulders and arms.

Tips for faster weight gain


In order to get maximum results, there are several things you must understand. Pay attention to the amount of weight from the barbell or dumbbell used, how many times you practice, whether you have enough rest, how many repetitions, and the speed of exercise.

If you are a beginner and have not been able to adjust your abilities to the target of training, you should ask for help from a personal trainer at the gym.

In addition, meet the nutritional needs of muscles with healthy fats, proteins, and carbohydrates from the food you consume. Don't forget to have enough rest so that muscle growth is always optimal and weight gain increases.

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