Exercise Schedule for Healthy Weight Gain.

Regular exercise plays a vital role in achieving your goal of weight gain. As you

already know eating more calories than you burn in a day is essential for healthy

weight gain, along with healthy diet, you need to work on major muscles of the

body to improve muscle bulk. Simply consuming high calorie diet definitely

results in weight gain but it tends to increase the bad fat content. You need to

guide extra calories to pile up in a proper way. You should utilize these extra

calories to improve your muscle mass rather than allowing them to get piled up

as fat. Regular work out is the best way to do so.

You can plan for short and intense workouts which may not exceed more than

an hour. If you want to increase the muscle bulk, you need to focus more on free

weight exercises which strain your large muscles. Stay away from cardio

exercises as they are not so useful in increasing the muscle bulk. Free weight

workouts include deadlifts, pull ups, squats, dips and bench presses.

Do these free weight exercises in two to three sets, with minimum of 8 to

repetitions for set. Repetition count varies from person to person, it depends on

stamina. Try to repeat as many times as possible for you. Take 3 minutes of gap

between the sets. Also two to three workout sessions are sufficient for a

particular body part. Concentrate on different body parts, such as shoulders,

chest, lower, biceps and triceps, abdomen.

Consider your metabolic rate; if you have high basal metabolic rate (BMR), you

need high intensity workouts with low frequency. That is exercise with heavy

weights; but you should work out every alternate day. In a simple way, work out

for three days a week on different muscles. Try working out chest, shoulder and

biceps on first day, back and triceps on second day, legs and abdomen on the

third day.

In case of lower BMR, you need to be consistent in work outs, do them

regularly with lower weights.

You should know the exercises for different body parts which help to improve

the respective muscle masses. Following is the list of exercises for different

body parts,

Chest: These workouts are more focused on muscles of the chest

Flat bench presses (with bar)

Inclined bench presses (with bar)

Flat bench presses (with dumbbell)

Inclined bench presses (with dumbbell)

Shoulders: These workouts strain the muscles of shoulders, they include,

Overhead squats (with bar)

Military presses (with bar)

Dumbbell shoulder presses (with dumbbell)

Upright rows (with bar)

Abdomen: Focuses on abdomen muscle mass,

Leg raises

Stability ball crunches

Lying crunches

Cable crunches

Inclined bench crunches

Back: It improves the tone and strength of back muscles,

Deadlifts,

Pull –ups

One arm rows (with dumbbell)

Lower back extensions

Bent over back rows

Biceps: These are helpful in toning up your biceps muscles of the arms

Standing barbell curls

Dumbbell Alternate Bicep Curl

Hammer curls

Concentration Curls (with dumbbells)

Triceps: These are more focused on triceps muscle of the arm,

Triceps Dips

Skull Crushers

Overhead Lateral Triceps Extensions

You need to do as many repetitions as possible, but not more than 20, not less

than 5 and should finish 3 sets of each exercise, with minimum 2 to 3 minutes

gap between the sets. Overdoing may spoil your goal. It is better to schedule

work out for 3 days in a week with sufficient rest to the body in between. Add

high calorie diet with high proteins, carbs, sufficient good fat and all essential

nutrients for the best results. Gaining healthy weight is slow process; you need

to be patient to achieve your goals.

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