How to Exercise to Pack on More Muscle Mass?

Are you confused about what type of exercises you need to do to pack on muscle mass? Don’t worry, exercise will not make you more skinny. Instead it will help you to gain  desired weight / muscle mass by improving your metabolism. Exercises help your body to use those extra calories by aiding your digestive process. As a result you can eat more to gain weight in the form of increased muscle mass.

If we go with the conventional wisdom of the 60’s, then exercise can only result in weight loss. But the new researches suggest that exercise stimulate hunger. When you exercise you will feel hungry and you will definitely ends up eating more. In addition, many people eat more in order to reward themselves for their workout.

Harvard University has a Research Center for Nutrition and Physical Activity headed by Steven Gortmaker. He is of the opinion that the degree of self-control is controlled by individual’s basic psychology and it may differ from one person to another. Irrespective of the kind of personality the basics of dietary intake majorly depends on your energy expenditure. Therefore, if you are physically active you will get hungry and eat more.  However, other new research suggests that increased muscle mass may reduce your risk of obesity-related disease such as type 2 diabetes.

If your workouts have given you disappointments instead of more muscle gains, then you may not be doing it the right manner. It is important to know the right exercises before starting with your weight gain program. Here are some exercises that can help men achieve weight gain. But make sure to not over do and strain your body, stop as soon as your body asks to.

Weight Gain Tips and Exercises for Men…

Exercises for Building Chest Muscle:

  • Flat bench press with bar and dumbbells.
  • Inclined bench press with bar and dumbbells.

Some Useful Exercises for the Back:

  • Pull-ups (Chin-ups).
  • Bent over back rows Deadlifts.
  • One arm row with dumbbell.
  • Lower back extension.

Weight Gain Exercises for the Shoulders:

  • Lunges with bar and dumbbells.
  • Calf-raises or presses.
  • Stiff-leg Deadlifts.
  • Hack squats.

To gain weight includes all the above stated exercises in your workout regime. An important tip to gain weight is to have short and intense workouts. When it comes to gaining weight men are in better position than women. Men’s body is preconditioned to hold more muscles rather than fat so eat healthy and workout to gain healthy weight.

According to a paper published in journal of Psychological Bulletin, self-control is like a muscle it weakens each day after you use it. For instance, if you force yourself to jog for an hour, your self-regulatory capacity is proportionately weaken. And you may end up eating a pizza rather than lunching on a salad.

In addition to exercise, healthy diet is equally important to gain weight. To gain weight you need to consume more calories than what you are burning in your daily routine. However, don’t make it an excuse to indulging in pizzas or other junk foods. Have balanced diet, choose nutritious food which are high in protein and consume frequent but small meals. With a perfect blend of exercise and nutritious diet men can easily achieve desired increases in weight and muscle mass.


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One thought on “How to Exercise to Pack on More Muscle Mass?

  • November 17, 2011 at 2:29 am

    I have heard that excess weights can harm your muscles in longer run, they become bulky and once they are bulky you cannot tone them down.. Is that correct??


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