5 Exercises That Will Help You Quickly Gain Weight and Muscle

 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 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-width 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 ten 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-width apart pull yourself up until your chin is above the bar then gently lower yourself back until your arms are straight again 

Number three bench press three sets of 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 raise the bar back to the original position in 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 reps 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 linear and bend your abdominal muscles step one leg forward and incline like you're kneeling till 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 .