Five exercises that will help you quickly gain weight and muscle .
The rule is easy really to gain weight .
You have to eat more calories than your body burns .
You may argue that you already eat a lot , but that doesn't matter if your average calorie intake is smaller than your calorie expenditure .
But diet and nutrition aside , exercise is also another effective way of gaining weight and packing more muscles .
Heavy compound exercises like squat are typically the best in gaining muscle weight , which we will be tackling more later .
So stay tuned , going back these exercises , engage your body and muscles , thus boosting your body's ability to develop muscles .
Number one squats , four sets of eight reps , squats help build the muscles in your legs and butt .
Specifically your quad muscles to do it .
Start with standing straight and keeping your feet hip with apart , place your hands on your hips and flex your abs , then lower yourself down using your legs only until you're in a sitting position and your thighs are parallel to the ground while you're in this position .
Maintain a still upper body .
After this , you can raise yourself back up to your initial position .
Number two pull ups , three sets of 10 ramps use a pull up bar or any sturdy cylindrical item to perform this exercise to start grip the bar with both hands , your palms should face away from you and your arms shoulder with apart .
Pull yourself up until your chin is above the bar .
Then gently lower yourself back until your arms are straight .
Number three , bench press , three sets of eight reps For a bench press , you need a flat bench and a weighted bar .
Bench presses help build your muscles in the shoulder , tricep and chest area which are great for bulking up .
Lie on your back on the bench .
If there's a rack , grab the bar with both hands , you can spread your fingers more .
Take the bar out of the rack by extending your arms next , slowly , lower your arms to bring it towards your chest .
Then gently straighten your arms and lift the bar back to the rack .
Number four , overhead press three sets of eight reps with overhead presses .
You will also need a weighted bar .
This exercise focuses on bulking up the muscles in your abs , shoulders , arms back and legs to start grip the bar with your hands approximately shoulder width apart .
Raise the bar just above the front of your chest .
Next slowly , raise the bar until your arms are straight .
Your elbows should stay locked while your shoulders are in a shrugging position .
Lastly , slowly lower the bar back to shoulder height .
Number five , lunges , four sets of eight wraps , lunges don't require any equipment as it can be done anywhere .
It's great for toning and bulking up your leg and butt muscles to do it .
Stand straight and flex your abdominal muscles .
Step one leg forward and lean like you're kneeling until your knees are at 90 degrees angle .
Lift yourself to your initial position by pushing back on your heel .
Do you think you're capable of performing those exercises ?
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