5 Most Effective Weight Gain Exercises that Men Must Try

To gain weight, you need to exercise as much as your calorie intake. Exercise is important in this endeavour because you need to be able to digest the excess calories that you are consuming.

1.Deadlifts

This exercise sets you up for weight gain. The old-school exercise is quite effective when it comes to gaining bulk or mass. It involves multiple muscle groups and when you gain it is distributed evenly and you become stronger and bigger. Just make sure you have the right form for it to be effective and injury-free.

2.Push-ups

Push-up is arguably the most popular exercise. It is not exactly a weight gain exercise but they condition your body towards overall gains. The movement works your core muscles along with the biceps, triceps, chest and shoulders. When you have mastered conventional push-up, you can advance towards one-handed and jumping push-ups.

3.Bicep Curls

Bicep curls are not just to increase volume of the biceps, but also do wonders when you want to tone your muscles, define them and sculpt your frame. Try different variations and angles such as bent over row to make your muscles grow.

4.Barbell Behind-head Press

There is no considerable body mass gain without bigger shoulders. Barbell behind-head press is one weight gain exercise that involves every upper body muscle including the biceps, neck, shoulders, upper abs and upper back muscles to help upper body gain muscle and size.

5.Chin-ups

Chin-ups can be difficult at first but when you are able to master the exercise, you can see the effect of ‘three sets of five’ soon. These are some of the best exercises to help you gain weight. However, you must train your whole body for getting to the end result. Involving the whole of your body in the workout makes things easy as it aid the release of hormones throughout the body.

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4 Things You Need to Master Before You Start Lifting Heavy Weights

For most people who begin to workout, lifting heavy weight is sort of a dream for them. This is why heavy lifting mistakes are done so easily. Most people do not think it through or get enough practice before lifting heavy weights. The first and foremost thing to do is to get the basics of heavy lifting right, and only then move on to heavy lifting. There is something called lifting safety which should be kept in mind at all times, or else you might injure yourself.

Most people lift heavy weight without being used to the basics, they are lifting simply to make a point to the other goers. The basics of heavy lifting tell you that you should at first be able to understand your body and the weight that you are lifting; this goes to say that for a lightweight person, 20 kg of barbell press could be a lot of weight, but for a heavyweight person not so much. Then there are four important factors you should keep in mind before heading to lift heavy weight.

1.Form

The most important part of lifting heavy weight, as anyone would tell you, is the form. Form relates to the way you are doing the exercises, and if your form is good then half your work is done. Heavy lifting is all about getting to the sweet spot and working the correct muscles, and unless you cannot do that, then it is of no use. Also, another important thing is lifting safety, and this is achieved with form.

2.Speed of Lifting

Yet another important factor that makes up the basics of the heavy lifting is the speed of lifting. Check for you speed when you are lifting, means the speed with which you are contracting and relaxing, or the positive and the negative. The idea is to do the positive movement faster than the negative one. So when you lift, do it in 1 second, and when you release, do it in 3 sec. This is because the release allows you to expand your muscle, thereby building it.

3.Weight and Reps

The weight you are lifting is of utmost importance, but yet another important aspect is the repetitions, commonly known as reps. A person who knows the basics of heavy lifting would pick the right weight and do the right number of reps. Heavy lifting techniques suggest that when you are in need for muscle building then your repetitions should always be between 8-12. So, go for it, and increase your muscle volume.

4.Resting

Everyone knows that we rest in between reps, but to what extent? The idea here is to maximise your efforts, and this is why mastering the resting period is of great importance. When you need to cut down on your fats then your resting period should be short. When there is a little period of rest, it means your muscles will get overloaded, and therefore will feel the feel out of its comfort zone.

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eating cashew nuts never cause weight gain...

One of the most common weight loss tips that almost every one of us might have come across is to snack on dry fruits and nuts. The reason being these are low in calories and fill you up, thereby preventing you from unhealthy snacking. However, cashew nuts are always excluded from the list of nuts that aid in weight loss. The reason -- cashew nuts are loaded with calories which makes it a strict no-no for people who are planning to manage or lose weight. However, in reality, 30 grams of cashew nuts have the same amount of calories as 30 grams of almonds or pistachios. Does this mean cashew nuts do not cause weight gain? Well, that's what a recent research claims. 

According to a recent study done by Dr V Mohan and his colleagues at Madras Diabetes Research Foundation (MDRF), Chennai published in the Journal of Nutrition, cashew nuts do not cause weight gain. In fact, eating these nuts are known to be beneficial for overall health. However, eating in moderation is the key. So do not eat a handful of cashew nuts daily but restrict to 4-5 nuts daily for better health. You can add cashews in curries, salads or smoothies.
Dr R. M. Anjana, Director, Madras Diabetes Research Foundation and one of the key investigators of the study shares few pointers you must read before including cashew nuts as a part of your daily diet. According to her, one must know that the study was done using ripe cashew nuts. The beneficial effects of cashew may be mitigated if the cashew nut is salted or roasted in unhealthy oils or ghee. Regular consumption of cashew nut can also help in improving the satiety. This will lead to a reduction of food intake especially carbohydrate intake of the subsequent meal. These could be one of the mechanisms to explain the lack of weight gain in this study despite taking cashew nuts which are quite high in calories.
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