10 Most Effective Weight Gain Exercises For Skinny Boys
Are you a skinny guy? Do you want to gain weight & muscles naturally? If yes, then you don’t have to worry as you’re not the only one facing this situation. There are many factors behind weight Gain for skinny boys body like heredity, active metabolism, and poor eating habits, etc. Apart from this, exercise also plays a major role in your body type & shape. To gain weight, you need to combine a healthy diet with various bodybuilding workouts. Your diet should be filled with calorie-dense foods, for which you can always seek assistance from a licensed nutritionist.
As for the workouts, here is the list of most effective weight gain exercises for skinny boys.
Best Workouts For Weight Gain
Squats – Squats are one of the most effective full-body workouts, especially to gain muscle & weight. The best thing about squats is that you can do them anywhere without equipment. The targeted areas of this exercise include legs, core, butt, back, and thighs. Thus, you can easily build all your body muscles by putting on weight.
To do squats, you need to stand with your feet shoulder-width apart. Then, you need to bend down into a sitting position with a straight back. Make sure to extend your butt backward, while keeping your thighs parallel to the floor. After that, return to the initial position & repeat these steps 15-20 times per set. To increase the intensity of squats, you can always keep a weighted road on your shoulders while squatting.
Plank – Plank is another amazing full-body workout to build muscles & gain weight quickly. Plank helps in targeting your legs, back, core, shoulders, chest, neck, and arms. When you build all these muscles, you automatically gain weight. Moreover, plank helps in improving the metabolism to increase your appetite. Thus, you can easily eat more calorie-dense foods daily to gain weight quickly.
To do the plank pose, you need to lie down on the floor on your stomach. Then, you need to lift your body on your arms & toes i.e. pushup position. Make sure to keep your arms and body completely straight. Hold this position for 20-30 seconds and then, slowly lower your body into the initial position. Repeat these steps 2-3 times daily.
Pushups – Pushups are the most common and effective exercise for building upper body muscles & strength. Pushups are targeted on muscles like pectoral, biceps, core, triceps, chest, and quadriceps. Thus, this exercise is great for bulking up your upper body to boost your weight gain process. This might seem to be a simple exercise but it is quite intense & exhausting to do.
To do pushups, you need to lie down on the floor on your stomach. After that, you need to place your hands near shoulders and lift your body using arms & toes. Also, make sure to keep your whole body in a straight line. Then, you need to slowly lower down your body to touch your chest on the floor. Return to the initial position and repeat these steps 15-20 times per set.
Pull-Ups – Pull up is an excellent exercise for building and strengthening of the upper body. The targeted areas of the pull-ups include back, shoulders, lats, biceps, triceps, and forearms. This is a very intense workout as you have to lift your complete bodyweight using your muscles. Thus, it helps in strengthening and building your upper body quickly. By combining this exercise with calorie-dense foods, you can easily increase your body weight.
To do pull-ups, you will need a metal rod fixed firmly high above your height. Then, you need to grab the rod with both hands at a shoulder-width distance. After that, you need to use your upper body strength to lift your body and touch your chin on the metal rod. Slowly, lower down your body without touching your feet on the floor. Repeat these steps 10-15 times per set.
Triceps Dips – Triceps Dip is another amazing workout to build and strengthen your upper body. The targeted areas of this exercise include chest, shoulders, triceps, back, and pectoral muscles. Triceps dip can be made more intense using weights. This workout can help in bulking your upper body muscles to increase your weight. Also, a calorie-dense healthy diet is very essential along with this exercise.
To do triceps dips, you need to sit straight on a gym bench. After that, you need to place both hands near your hips on the bench. Now, slowly push your butt away from the bench in the front direction. Then, you need to lower your body as close to the ground as possible, by bending your elbows. Make sure to keep your back straight while doing this. Return to the initial position and repeat these steps 15-20 times per set.
Jump Squats – As the name suggests, jump squats are a variation of the standard squats. The targeted areas of jump squats include thighs, butt, legs, lower back, and core. These help in building the muscles in these areas while strengthening them too. With a combination of a healthy diet & jump squats, you can quickly gain weight & muscles to look amazing. To intensify this exercise, you can always add weights to your body while doing it.
To do jump squats, you need to stand straight with your feet distanced at a hip-width. Then, you need to lower down your body into the squat or the chair position. Also, make sure to keep your back & lower legs completely straight. After that, you need to jump up in the air & return to the initial standing position. Repeat these steps 10-15 times per set.
Dead Lifts – Deadlift is an amazing full-body workout that helps to build & strengthen all body muscles. The target areas of this exercise include hips, back, core, forearms, quads, hamstrings, and arms. By doing this exercise, you can easily have a muscular & strong body. Moreover, a combination of this exercise with a calorie-rich healthy diet can increase your body weight quickly. Make sure to get assistance from a trainer while doing this exercise.
To do a deadlift, you need to stand straight with your feet distanced a hip-width. After that, you need to bend down & grip a weight rod with both hands. While doing so, you need to keep your back straight & knees bent a bit. Then, you need to lift the weight rod & straighten your body completely. After completing the deadlift, you can leave the weight rod on the floor & relax.
Bench Press – Bench press is a very effective upper body workout to strengthen and build muscles. The targeted areas of this exercise include chest, shoulders, pectorals, triceps, and biceps. Bench press helps in broadening of your upper body with strong & toned muscles. Eating healthy & calorie-filled foods along with this exercise can boost your weight gain process greatly.
To do bench press, you need a weighted rod and a gym bench. Firstly, you need to lie down on the gym bench with a straight back. After that, you need to lift the weighted rod and slowly bring it down to touch your chest. Also, make sure to grip the rod at a wider distance than your shoulders. Repeat these steps 15-20 times per set.
Walking Lunges – Walking lunges is a great workout for making your lower body bulkier & stronger. The targeted areas of this exercise include quadriceps, hips, legs, back, core, and glutes. This exercise helps in improving body shape, flexibility, stability, and balance. You just need to eat healthy fats along with this exercise to gain weight quickly.
To do walking lunges, you need to stand straight with feet at a shoulder-width distance. Also, you will need two dumbbells with reasonable weight in both your hands. After that, you need to step forward with left leg into the lunge position i.e. bending knees & dropping your hips. Then, you need to return your body to the initial position. Repeat these steps 15-20 times per set, with both legs.
Chin-Ups – Chin-ups are a great workout for building & strengthening your upper body. The main target areas of this exercise include biceps, shoulders, triceps, forearms, back, pectorals, and core. Thus, this exercise helps in bulking your upper body to increase your weight fast. Moreover, chin-ups help in improving body posture, appearance & balance.
To do chin-ups, you will need a pull-up rod at your home or gym. After that, you need to grip the rod with both hands, in front of your shoulders. Make sure to keep your palms facing your body when gripping the rod. Then, you need to lift your body and touch the rod with your chin. Now, lower down your body without your feet touching the floor. Repeat these steps 15-20 times per set.
That’s all folks!
So these were the top 10 most effective weight gain exercises for skinny boys. By combining these exercises to gain weight with calorie-rich foods like eggs, meat, avocados, nuts, etc, you can easily gain weight quickly. You can always get in touch with a licensed dietician for the best diet plan. If you have queries or suggestions, we would love to hear from you through comments or email.
