7 Exercises to Increase Muscle Mass and Gain Weight

7 Exercises to Increase Muscle Mass and Gain Weight

Bumisuka.com – 7 Exercises to Increase Muscle Mass and Gain Weight. Today many people are busy with diets to lose weight, but there are also some people who are struggling to gain weight by doing various health tricks such as consuming more calories and others.

Same with diets in general, to gain weight is not as easy as imagined. To make things easier, we’ve compiled a list of seven exercises that should be included in any weight gain exercise list below.

1. Knee push ups

Push up using the knee is a movement that can train muscles in all parts of the body. The way to do it is to place your hands shoulder-width apart under your shoulders and lean your lower body on your knees.

This exercise can increase body strength in the chest, arms and improve core stability. Usually these push ups are done for 2-3 sets with 15-30 repetitions. Adjust the set according to your abilities.

2. Squats

Squats are a basic movement in sports that emphasize the lower muscles, namely the hip and knee joints, how to do it is quite simple, namely, align your thighs with your knees with your arms extended forward until you feel the knee muscles that feel pulled.

Squat movement makes our body increase the production of anabolic hormones, helping the body lose fat and build muscle. In addition, this movement will strengthen bones and muscles and flexibility. Simple movement but many functions.

3. Lunges

Lunges movement is an exercise that functions many limbs at one time, namely the quadriceps, hamstrings, calves, hamstrings to the lower muscles. The proper way to do lunges is like the movement in the video above.

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Lunges have benefits in injury prevention and program related strengthening of the anterior cruciate ligament (ACL). This exercise is suitable and effective for young athletes, especially runners.

4. Tricep dips

The tricep dips exercise is an effective weight movement for increasing shoulder and arm strength. The way to do it is quite easy, namely by lifting your body with the support of both hands and feet, in detail, you can go straight to the video above!

Tricep dips are great for building arm and shoulder strength and the movements are varied so they can be adapted to each individual’s needs and fitness level. When doing this exercise the most felt are the arm muscles.

5. Deadlifts

Deadlifts are the best moves for growing muscle, building strength and improving health. By doing this move the muscles in the posterior chain (all the muscles that extend from the neck to the heels).

You can do this with the help of tools such as dumbbells and fitness equipment that can increase the weight of the deadlift movement. The heavier the tool you use in the movement of the weights, the better the part of the body muscles that are trained.


Crunches are the most popular exercise in training the muscles in the abdomen. This movement is friendly for a beginner to even a pro, this exercise can be done anywhere and easily without the need for the help of other tools.

The benefits of crunches are that they flatten your stomach and increase your ability to do the exercise effectively. But it is important to pay attention to the accuracy in the movement, instead of being fit a mistake doing a crunch causes imbalance and injury.

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7. Calf raise

The calf raises movement is a very simple weight training exercise by standing up straight and starting to lift your heels until you stand on your toes, then lower them slowly and do repetitions.

These calf raises train calf strength and help flexibility in the muscles around the ankles. Besides that, when doing this exercise you can balance by raising both hands or by using weights such as dumbbells and others.

By doing various movements that can train the muscles above, it is expected to build muscle mass which functions as an increase in your body weight. Get a full body but still pay attention to health by strengthening the muscles in the body.

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