The second step in how to gain weight, after starting a diet that will produce weight gain, is to do the correct exercises to match the “how to gain weight 123″ diet. Since we want our weight gain to be muscle / lean mass and not fat, we must do exercises that pack on muscle as lean mass / lean body mass ( lbm ). We suggest that you stick to the suggested exercises for three months before adding or changing exercises. This is because our routine alone will encourage muscle growth and additional exercises will take away from the much needed rest that is required for gaining weight.

So lets get on with the how to gain weight exercise routine. The routine for How To Gain Weight 123 has just 3 exercises in it. First the squat, 2nd the deadlift, and 3rd the bench press. Do this routine twice a week. If you do not want to workout with weights, skip to the bottom of this post and I will describe the routine without weights.

1. Squats, this is the how to gain weight number one exercise. If you don’t do any other exercise, make sure you do squats. Just like breakfast is the most important meal, squats are the most important exercise. This is because squats exercise the largest muscle group in the body and when the large muscles get a good workout it puts your body in an anabolic state to gain muscle. Do 3 sets of 20 rep squats. The 20 rep squat is an awesome exercise. It gives the legs a super workout and causes the chest to expand. Just do them and you will see why they are so important.

2. Deadlift, this execise like the squat will help to build overall body strength and stimulate gaining overall muscle mass. do 3 sets of 10 reps. It’s important to use correct form when doing deadlifts (ie. keep the back straight and bend the legs not the back). It’s easy to injure your back by doing the exercise incorrectly. See the post on performing squats correctly.

3. Bench Press is the final how to gain weight exercise, do 3 sets of 10 reps. Keep proper form when doing bench presses by keeping the bar level and don’t arch your back. Improper form will lead to unevenly developing your muscles.


Exercise Routine Without Weights (do twice a week).1. Deep knee bends instead of squats. Start off by doing three sets of 20 deep knee bends. After you have gained strength and the deep knee bends become easy, start doing them while holding gallon jugs of water. After this becomes easy, do single leg deep knee bends. Try and do 3 sets of 20 reps for each leg. This requires good balance with a lot of leg strength, but you will build up to this and have amazing developed legs. Finally, after building enough strength in the legs, do the single leg deep knee bends while holding the gallon jugs of water.2. What to do instead of deadlifts? I would suggest buckets of wet sand. picking them up. holding them for a several minutes. The goal is to work the back, shoulder, Latissimus and Trapezius muscles. My brother used to pick up the front end of my fathers volkswagen, but he’s an animal. Don’t try it. The good thing about using weights for deadlifts is that you can keep good form and are less likely to get injured.

3. Push ups instead of bench press. Do 3 sets of 20 reps. You may not initially be able to do 20 push-ups, but do how many you can do. After you can do the sets of 20, start putting weight on your back while you do the push-ups. You could put the gallon jugs of water on your back or have a child sit on your back. You probably get the picture. You will continue to build strength, so you need to keep adding weight on your back.

How To Gain Weight 123 Lifter

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