Workout Plan to GAIN WEIGHT for Women

Workout Plan to GAIN WEIGHT for Women

Hey everyone it's Jonah here. This is a long requested video on exercise plan to gain weight for skinny women. There are many workout plans out there for losing weight however very few on weight gain. And so I hope this will help you out this workout plan is based on compound exercises compound exercises are moves which works more than one muscles in your body and they are more efficient and effective for muscle growth. You will only need to perform this exercises three to four times weekly on every alternate days. It is important to know that it is not in the gym that you achieve growth. It is when you rest and recover therefore a full workout day should be followed by a rest day to assure full recovery and muscle growth. Spent no more than 60 minutes per session over training will not give you the results to gain weight and muscles do not be afraid to lift heavy weights because that is what you should be doing to achieve results. The question is how heavy should I lift how many pounds. Well in various individually and varies according to the muscles you work on. The best way to determine the right way for you is when you lift.

You should be able to perform six repetitions or more but no more than 12 repetitions of an exercise. If you can lift more than child reps then increase the weight. If you can't believe six repetitions then decrease the weight. There are 10 exercises for this workout plan four sets per exercise with 45 to 60 seconds of rest in between sets. For the first set. Choose a weight that will be manageable at twelve wraps. Then rest. For the second set increase the weight slightly to which you can only accomplish 10 reps then rest for 45 to 60 seconds and for the third set increase the weights even more to. You can only accomplish EIGHT REPS. Rest. And for the final set live. Even heavier weight To achieve failure at six Reps. The goal is to achieve muscle fatigue where your body will not be able to lift the same weight or perform at the same intensity as before. Do this exercise plan for four to six weeks and as you progress lift even heavier weights and increase the set to five or six sets.

So here are the workouts squat stage shoulder width apart with your toes point of forward because you are lifting heavy weights always banned from your knees and lift the weights using your legs muscles and not your lower back. Keep your body upright and get your core and slowly lower your body as far as you can. By pushing your hips back and bending your knees then drive with his back up to the starting position and repeat. Tip your knees should not go over your toes so push your hips back. Bend over Roe keep your body upright. Lower your upper body by bending from your hips until it's nearly parallel to the floor without moving your upper body row the weights upward close to your belly and squeeze your shoulder blades together lower the dumbbells and repeat. Pushups get into a push up position fit close together pumps in line with your chest slightly wider than shoulder width apart as you inhale lower your body as far as you can in two counts. Exhale and fully extend both arms and repeat. Beginner. Start with pushups on your knees. Tip Always keep your core tight and body in a straight line do not arch your lower back. This position is wrong. Keep your butt down. Lunges stand shoulder width apart and take a wide step forward.

Lunch up and down by keeping your body upright and both legs banded and 90 degrees similar to squat your knees should not go over your toes. Repeat. On the other leg for twelve wraps. Each chest press start by placing each dumbbell by your side as you lower your body. Use the momentum to lift both dumbbells up in the air. TWIST YOUR WRIST AND HAVE YOUR PALMS FACING FRONT inhale bend your arms and lower the dumbbells in line with the chest in two counts. Exhale. As you press the dumbbells to the ceiling squeezing a chest muscles and repeat showed a press hole a pair of dumbbells with a pumps facing forward elbows banded and dumbbells in line with it is. Keeping your body upright. Press the dumbbells over your head lower and repeat. Be careful not to arch your back by engaging your core throughout the exercise deadlifts stand shoulder width apart keep your body upright and dumbbells close to your body slowly lower the dumbbells past your knees by thrusting your hips back and bend your knees. Drive upwards through your heels pulling your shoulders back and hips slightly forward. Tip Keep your head up and chest open throughout. Spotted. Pull up pull up is one of the most effective upper body strength workouts. If you do not have a pull up bar at home like me be creative and use a table or bar.

Stand by holding on the edge of a table arms extended with your fingers point of forward bend your knees slightly pull yourself up by engaging your biceps and squeeze your back muscles at the top for two counts. Slowly lower yourself back down and repeat. To make this workout easier. Bend your knees even more if you are at the gym. You can perform this on a machine. Tricep dips place both palms on a table chair all stepper with your fingers points of forward. Keep your legs straight and body close to the table. Inhale lower your body towards the floor by bending your elbows and hope for two counts. Exhale extend your arms raising your body upwards and repeat for an easier version. Bend your knees and bring your legs closer to your body too easy. Challenge yourself by placing both legs on another higher platform either a table chair or fitness ball Spider Man plank get into a push up position. Bring your right knee close to your elbow and squeeze oblique rapid on the other side. For twelve raps on each side's aim to keep your body in a straight line through other exercise with a arching your lower back. If this is difficult start on your elbows.

Here are five additional tips. First always challenge yourself to more weights and more reps but never sacrifice proper form. Second keep training journal this way you can track the width use and also track your gain in strength. So when you trained don't just try to lift the weights instead think and feel the muscles you are working on this will increase the intensity and improve performance. Fourth if you can train with a partner so that she can act as a spotter especially when you are pushing through the few finer top wraps and finally exercising alone will not help you to gain weight. It is a combination of good food eating a lot resting and regular exercises. If you think you are eating a lot at the moment well you will have to eat even more what you are eating at the moment is only enough for you to maintain your weight so eat more. Please do watch my best tips for skinny women to gain weight. Video for more nutritional tips. Stick by it stay focus and I trust you will see the changes in your body. Eat. Rest work guards and you will start to grow all the best

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