Top 5 Exercise During Weight Gain (Muscle Growth)

May 10, 2025
 |  No Comments

1. Barbell Squats:

  1. Starting Position: Stand with your feet shoulder-width apart, toes slightly outward. Place the barbell across your upper back (not on your neck).
  2. The Squat: Brace your core, and push your hips back and down as if you’re sitting in a chair. Lower until your thighs are parallel to the ground (or lower, if you can).
  3. The Ascent: Drive through your heels to stand back up, keeping your back straight.
  4. Why Squats?: Squats are a compound exercise, meaning they work multiple muscle groups at once. They build strength, improve balance, and burn calories.
  5. Benefits: Increased muscle mass, improved bone density, better athletic performance, and enhanced metabolism.
  6. Tips: Keep your back straight, your core engaged, and your weight in your heels. Don’t let your knees cave in. Start with a weight you can handle with good form.
  7. Reps and Sets: Aim for 3 sets of 8-12 reps.

2. Deadlifts:

  1. Starting Position: Stand with your feet hip-width apart, the barbell over your mid-foot. Bend at the hips and knees to grip the bar with an overhand or mixed grip.
  2. The Lift: Keep your back straight, core engaged, and chest up. Lift the bar by driving through your heels, keeping the bar close to your body.
  3. The Lower: Lower the bar back to the ground in a controlled manner, maintaining a straight back.
  4. Why Deadlifts?: Deadlifts are a compound exercise that works your entire body, building strength and muscle.
  5. Benefits: Full-body strength, muscle growth, improved grip strength, and better posture.
  6. Tips: Keep the bar close to your body, maintain a straight back, and engage your core. Don’t look up. Start with a weight you can handle with good form.
  7. Reps and Sets: Aim for 1-5 reps for strength or 8-12 reps for muscle growth. Do 3-5 sets.

3. Benchpress(Barbell or Dumbble)

Setup (Barbell or Dumbbells):

  • Lie on a bench with your feet flat on the floor.
  • Ensure your eyes are under the bar (barbell) or that you’re centered.
  • Squeeze your shoulder blades together and down to create a stable base.

Barbell Bench Press:

  1. Grip: Grip the bar slightly wider than shoulder-width apart.
  2. Lowering: Lower the bar to your mid-chest, keeping your elbows at a 45-degree angle.
  3. Pushing: Push the bar back up to the starting position, extending your arms fully.

Dumbbell Bench Press:

  1. Grip: Hold a dumbbell in each hand, palms facing each other.
  2. Lowering: Lower the dumbbells to your chest, keeping your elbows at a 45-degree angle.
  3. Pushing: Push the dumbbells back up to the starting position, extending your arms fully.

Full Workout:

  • Warm-up: 5-10 minutes of light cardio and dynamic stretching (arm circles, shoulder rotations).
  • Bench Press: 3-4 sets of 6-12 reps.
  • Incline Dumbbell Press: 3 sets of 8-15 reps.
  • Decline Dumbbell Press: 3 sets of 8-15 reps.
  • Accessory Exercises:
    • Dumbbell Flyes: 3 sets of 10-15 reps.
    • Triceps Extensions (overhead or close-grip): 3 sets of 10-15 reps.
  • Cool-down: Static stretching, holding each stretch for 30 seconds.

4. pull-Ups / Lat Pull down:

Pull-Ups:

  1. Grip: Use an overhand grip, slightly wider than shoulder-width apart.
  2. Starting Position: Hang from the bar with your arms fully extended.
  3. Pulling Up: Pull yourself up until your chin is over the bar, squeezing your shoulder blades together.
  4. Lowering: Slowly lower yourself back to the starting position.

Lat Pulldowns:

  1. Grip: Use a wide overhand grip on the lat pulldown bar.
  2. Starting Position: Sit with your knees secured under the pads.
  3. Pulling Down: Pull the bar down to your chest, squeezing your shoulder blades together.
  4. Releasing: Slowly release the bar back up to the starting position.

Full Workout:

  • Warm-up: 5-10 minutes of light cardio and dynamic stretching (arm circles, shoulder rotations).
  • Pull-Ups: 3 sets to failure (or as many reps as possible). If you can’t do pull-ups, use the lat pulldown machine to build strength.
  • Lat Pulldowns: 3 sets of 8-12 reps.
  • Seated Cable Rows: 3 sets of 10-15 reps.
  • Face Pulls: 3 sets of 15-20 reps.
  • Accessory Exercises:
    • Bicep Curls: 3 sets of 10-15 reps.
    • Hammer Curls: 3 sets of 10-15 reps.
  • Cool-down: Static stretching, holding each stretch for 30 seconds.

5. Overhead Press (Barbell or Dumbble Shoulder Press)

  1. Starting Position: Stand with feet shoulder-width apart, core engaged. For barbell, the bar should be across your upper chest. For dumbbells, hold them at shoulder height.
  2. Pressing Up: Press the weight directly overhead, extending your arms fully.
  3. Lowering: Slowly lower the weight back to the starting position.

Full Workout:

  • Warm-up: 5-10 minutes of light cardio and dynamic stretching (arm circles, shoulder rotations).
  • Overhead Press (Barbell or Dumbbell): 3 sets of 5-8 reps.
  • Lateral Raises: 3 sets of 10-15 reps.
  • Front Raises: 3 sets of 10-15 reps.
  • Rear Delt Flyes: 3 sets of 15-20 reps.
  • Accessory Exercises:
    • Triceps Pushdowns: 3 sets of 10-15 reps.
    • Overhead Triceps Extensions: 3 sets of 10-15 reps.
  • Cool-down: Static stretching, holding each stretch for 30 seconds.