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The musts of weight gain

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In order to promote weight gain, it is important to choose exercises that will simultaneously involve as many muscular groups as possible. This will enable you to use heavier loads, because more muscles will participate. Perform 3 sets of 10 repetitions with a maximum load to create noticeable strain at the end of each set. Take a 60 seconds pause between sets.

Exercise 1: Leg press

Target areas: Legs.
Accessories: Leg press machine.
Repetitions: 10.
Execution:
Put your feet on the platform with the same width as your hips. Push the platform up and remove the safety lock (A), lower the platform until your knees are at an angle of 90°, and then push up all the way without locking your knees.

Exercise 2: Deadlift

Target areas: Legs.
Accessories: Barbell.
Repetitions: 10.
Execution:
With your knees bent, grip the barbell (A). Look in front of you, and, using your legs, lift the barbell off the ground until your legs are completely straight, without locking your knees. Keep your arms straight and avoid using your back. If you have back problems, avoid this exercise.



Exercise 3: Incline press

Target areas: Pectorals.
Accessories: Barbell or dumbbells, incline bench.
Repetitions: 10.
Execution:
Adjust the bench so that your eyes are under the bar. Take the barbell at double shoulders length (A). While keeping your elbows out, bend your elbows and bring the bar within 1 cm of the upper part of your chest (B). Perform a complete extension of your arms without locking your elbows.

Exercise 4: One-arm row

Target areas: Back.
Accessories: A dumbbell and an exercise ball (or a bench).
Repetitions:10.
Execution:
With your trunk parallel to the floor (A), pull your arm up until your hand is at the same level as your chest (B). Do not rotate your trunk at the end of the pulling motion.

By Karine Larose

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


The musts of weight gainis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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