11 Exercises To Gain Weight For Bulking Up At Home

Squats are an excellent exercise for building muscle and adding mass to your lower body. Anyone trying to gain muscle mass should do this workout because it targets the quadriceps and core muscles.

Add extra intensity by using a weighted backpack or gripping dumbbells in both hands.

Steps To Follow:

• Stand straight and point your toes slightly outwards.
• Keep your chest raised and look forward by utilizing your core for support.
• Push your hips back after bending at the hips and knees (as though you were sitting in a chair).
• Lower yourself until your thighs are parallel to the floor.
• Completely extend your hips and knees to get back to the beginning posture (by pressing through your heels).
• Repeat 10 to 15 times. Remember to keep your balance and control throughout the workout.

Another most effective and traditional bodyweight exercise for toning your upper body is the Push-up. To increase the intensity of your w, you can add variants like diamond push-ups or change the placement of your hands.

They are also equally important for improving endurance and strength in the muscles.

Steps To Follow:

• Start by placing your hands slightly wider than the shoulder in a high plank stance.
• Maintain a straight body alignment from head to heels.
• Lower your chest toward the floor by bending your elbow.
• Stop when your chest is just above the floor.
• Return to the starting position by pushing through your palms.
• Complete the desired number of reps with control.

If you want to work on each leg separately, lunges are a perfect option for a well-rounded lower body. You can use dumbbells, body weights, or even household objects for more resistance.

This exercise can test balance and coordination by increasing the difficulty level of each rep. The increased intensity makes your muscles work harder, eventually resulting in bigger muscle growth.

Steps To Follow:

• Stand tall and place your hands near your chest, clasping them together. 
• Take a step ahead with one leg by bending both knees.
• Maintain a slight elevation with your back knee.
• Step back to where you started after pushing off the front foot.
• Then, switch legs and do it again for 15 to 20 reps.

Glute bridges are a popular exercise that requires minimal effort yet delivers impressive results. Consistent practice can help you build muscle mass in your gluteal area, contributing to weight gain. Concentrate on pushing the hips through your heels to activate the glute muscles.

Steps To Follow:

• Lie on your back with your feet flat on the floor.
• Keep your arms at your sides with your palms facing down.
• Press your heels on the base and raise your hips toward the ceiling.
• Pause for a moment at the top and focus on tensing your glutes.
• Keep your hips under control as you slowly drop them.
• Steadily perform 10 to 12 reps.

Triceps dips can be performed almost anywhere. You only need a stable platform (such as a bench or chair), and you are good to go. Each repetition of this weight increase workout feels like a small victory for your muscle mass.

Steps To Follow:

• Position your hands beside your hips after sitting on the edge of an elevated platform.
• Stretch your legs in front and slide forward until your hips are off the surface.
• Bend your elbows and lower yourself by maintaining a straight back.
• Stop when your upper arms are parallel to the floor.
• Push through your palms to raise yourself back up.
• Repeat the exercise for 15 to 20 reps by maintaining proper body alignment.

Are you wondering why pull-ups ended up on this list? That's because they're an amazing way to support your bulking journey by stimulating muscle growth in the body. They primarily target the biceps and back, helping you build muscular strength.

Steps To Follow:

• Begin by grabbing the pull-up bar with an overhand grip.
• Hang with your arms fully extended and legs barely bent.
• Bring your elbows down and back while drawing your chest towards the bar.
• Keep pulling until your chin is above the bar.
• Slowly drop your body back to the starting position in a controlled manner.
• Execute the required number of reps by paying attention to form and stability.

As the name suggests, bicycle crunches mimic the pedaling action of cycling and target the rectus abdominis. The dynamic part of this exercise involves turning from side to side while bringing your elbow to the opposite knee.

The continuous movement keeps your core engaged and boosts endurance while developing strength. So, include this fantastic gain-weight workout in your exercise routine for an enjoyable way to develop muscles.

Steps To Follow:

• Lie flat on your back and put your hands behind the head.
• Lift your head off the floor as you pull your right knee up to your chest.
• Draw your left elbow toward your right knee by twisting your torso.
• Again, twist your torso to bring your right elbow toward the left knee.
• Continue pedaling on alternating sides while maintaining controlled momentum.
• Concentrate on using your core as you twist 15 to 20 times.

Glute kickbacks are often referred to as "mini donkey kicks" because of their similarity in motion to a donkey kick. They are a simple yet powerful workout that involves kicking one leg back.

Prioritize squeezing the glutes at the top of the movement to get the most out of your kick. Also, keep your core involved to maintain stability rather than arching your lower back.

Steps To Follow:

• Begin on all fours by positioning your hands underneath the shoulders and your knees beneath the hips.
• Raise one leg toward the ceiling and kick it back.
• Place both hands forward for extra support.
• Hold for a few breaths and feel that burn in the glute and leg area.
• Return to the initial position by lowering the leg slowly and steadily.
• Switch sides with calm, fluid motions. Do the same process 8 to 12 times.

These workouts pack a punch with high-intensity moves that not only burn calories but also build muscles. By triggering muscle growth through powerful contractions, they can help you gain weight the right way - by adding lean mass.

You also need to eat a balanced diet in order to optimize its benefits. Consistency will play a major role in achieving the best outcome in terms of diet and workout.

Steps To Follow:

• Stand tall with your arms down at your sides.
• Lift your arms above your head and jump upwards.
• Quickly reverse the motion by bringing your legs back together and lowering your arms to the sides.
• Make sure to use the core muscles while keeping the movement controlled.
• Continue for the desired number of repetitions.

Mountain climbers feel like scaling a peak without ever leaving the ground. This home workout has you channeling your inner explorer, conquering a steep trail - all while holding a plank position.

Don't let your lower back arch during the exercise to avoid injury. This exercise is also referred to as "the treadmill of the floor" since it makes your heart race - just like when you're climbing a mountain.

Steps To Follow:

• Start in the high plank position with your hands directly beneath your shoulders.
• Use your core to maintain your body's stability as you bring one knee to your chest.
• Switch your legs quickly by bringing the opposing knee to your chest.
• Possess a flat back and a firm core as you continue to alternate legs.
• Keep your tempo constant while paying attention to your form and control.
• Maintain a steady breathing pattern throughout the exercise.

Although they may be quite easy, calf raises are a wonderful technique to build muscle in your lower legs. You can promote muscle mass growth by focusing on the gastrocnemius muscles of the calf.

Steps To Follow:

• Maintain an upright posture and a strong core while standing tall.
• Place your toes on the edge of a platform and let your heels hang off a little (only if you need extra intensity).
• Push through the balls of your feet and slowly lift your heels off the ground (until you are standing on your toes).
• Pause at the top of the moment and squeeze your calves for optimal results.
• Feel the strain in your calves as you carefully lower your heels back down.
• Concentrate on smooth movements and repeat for 12 to 14 reps.

Practicing an "increasing weight exercise" alone isn’t enough to gain weight in a healthy way. It all comes down to giving your body the proper nutrients that encourage muscular growth. Here are some methods to quicken your weight-gain journey:

1. Increase Caloric Intake

You need to eat more calories than your body burns to gain weight. Start by consuming more calorie-dense foods in your meals (such as whole grains, seeds, and avocados).

Select energy-packed snacks like protein powder and nut butter smoothies. Frequently consume these foods to maintain a steady calorie intake throughout the day. This approach gradually provides your body with the energy required to build weight and muscle.

2. Prioritize Protein-Rich Foods

Protein is essential for building muscle in the human body. Include healthy sources in your meals (such as fish, poultry, eggs, and dairy products). Plant-based proteins like tofu and lentils are also perfect choices for vegetarians. Having a meal with good amounts of protein helps repair muscle fibers that break down during exercise.

3. Get Enough Sleep

Your body releases hormones as you sleep, which aid in repairing muscle tissues. However, if you don't get enough sleep, progress will be slowed because it will affect the healing process of the muscles.

Get 7 to 9 hours of sleep every night to give your body ample time to repair and regenerate. A restful night's sleep can help you maintain your eating plan by controlling your hunger.

4. Avoid Stress

Prolonged stress can impact weight gain by raising cortisol levels, influencing appetite and metabolism. Maintaining a calorie surplus becomes more challenging when cortisol levels are high. Your body can only concentrate on muscular growth when you're in a balanced and peaceful condition.

5. Stay Hydrated

Although water doesn't contain calories, maintaining adequate hydration is necessary for digestion and muscle function. Dehydration can cause fatigue and degrade performance during an increase-weight exercise.

Additionally, drinking adequate water aids in the absorption and processing of the additional calories you consume. So, stay hydrated while performing gaining weight exercises.

Disclaimer: The information provided in this article is for educational purposes only. They should not be taken as medical advice.