Some of us often try different things to bulk up our bodies may it be food, herbal drinks, smoothie shakes, yoga poses, etc. But this may seem difficult to maintain in routine and this may not give results we want to see.
“DON’T SAY I CAN’T. SAY I PRESENTLY STRUGGLE WITH.” Said by tony Horton definitely applies here. Due to COVID-19 it seems even harder to gain weight without a trainer and gym. Treadmills and set of dumbbells must have helped you bulk up before, but pandemic situations have made us think outside the box and with less resources. Bulking up not only contains set of strength exercises but it also a balanced diet.
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In order to gain weight, one must take more protein, increase carbohydrate intake and eat sufficient saturated fats. Some foods which can help you bulk up your body and is easily available everywhere-
- Eggs
- Potatoes
- Milk
- Dry Fruits
- Whole grain bread
- Yogurts
- Cheese
- Dark chocolate
- Salmon and other fish
Before jumping to the exercises, warm up exercises are done in order to decrease the risk of injury and strain your muscles. Warm-up before a workout can also increase flexibility, blood flow, performance and oxygen in your muscles. Some warmup exercises may include-
Running/Jogging-
Running/jogging at a constant pace may cover up a good cardio-workout for weight gainers. It also helps in increasing endurance and improving core. Running just requires 2 legs and a pair of running shoes. It is noticed early morning runs can help you maintain a healthy routine and increased appetite for breakfast which is important for weight gain.
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Tricep Warmup-
As the name suggest, this exercise helps in loosening and warming up of triceps.
How To Do A Tricep Warmup:
Stretch your arms parallel to the floor and palms facing outwards parallel to your body. Keep them straight and rotate them in forward circles for 30 seconds. Repeat in opposite direction (backward circles). Do 1-3 sets of this exercise.
Chest Openers + Calf Raisers-
Chest openers involve chest and shoulder muscles. Stand tall with arms in front of your body, palm-palm. Move your arms out and back with respiring simultaneously. Repeat.
Calf raisers involve calf muscles. Stand straight and bent your knee to your chest one by one.
Try to do chest openers and calf raisers together.
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Overhead Press-
Overhead press or shoulder press is a weight training exercise with many variations, in which a weight is pressed straight upward from racking position until the arms are fully stretched, keep your elbow locked, while the legs, lower back and abs maintain balance. slowly lower the bar to the shoulder level. do 3-4 reps or as per your comfort. you can do this exercise with dumbbells as well.
Jumping Jacks-
Jumping jacks is a good warmup involving full body. In this, you have to jump up and widen your legs to shoulder length. You can also move your hands. Hands are raised parallel to the floor and the palms opposite to floor moving them upwards above the head. Jumping jacks helps in muscle contraction and pain endurance.
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Wrist Rotation-
Wrist rotation stretching wrist muscles and sprains in the wrist. Rotate your wrist in circular directions clockwise followed by anti-clockwise movement. Repeat for both hands.
Mountain Pose-
Mountain pose is a yoga asana also known as tadasana. It is a stretching exercise where you stand straight and stretch your hands above the head forming a semi-circle while stretching your legs and standing on your toe. Remain in this position for 10 seconds and repeat in 1-3 sets.
One can perform warmup exercises for 5-10 minutes overall.
After workout, one must perform a set of workout exercises focusing on strength and endurance. One must avoid cardio-vascular exercises. Cardio-vascular exercise are for fat burning and muscle toning therefore, they are not helpful in bulking up/weight gain. One shouldn’t avoid them totally because they help in toning of muscles. Less cardio and more strength exercises.
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So Here Are Some Exercises Listed With Set Of Instructions You Can Do In Order To Gain Weight Without Equipment’s:
Squats–
Squat is a lower body exercise. It targets thighs and glutes. It also helps in improving core strength and stability, ankle and back muscles.
INSTRUCTIONS –
- Stand straight and tall with hands in the front of your body parallel to the ground and feet apart to the length of the shoulder pointing 5-15 degrees outwards.
- Keep your body tight and move your hip downwards bending your hips and knees. This should not involve any changes in the calf and knee should in line of your foot. This should involve maximum hip movement.
- Squat down your hip till it reaches the lower than your knee joint and move back to standing position.
- Repeat for 30 times initially and increase every 3 days.
Some advance types which can be included are
- Sumo squats
- Squat jumps
- Squat pulses
- Split squats
- One leg squats
Lunges-
Lunges help in building core and endurance. It focuses on hip, glutes and thigh muscles.
Instructions:
- Stand with your left foot front and right on the back with 2-3 feet apart. Hands can be placed on your waist.
- Bend your knees and move your upper body towards the ground. Keep the abs straight during this step.
- Come back to the initial position and repeat 15 times.
- Repeat the exercise with right foot in front. Increase the number in every 3 days.
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Some advance types which can be included are-
- Sliding lunges
- Lunge jumps
- Walking lunges
- Lunge with torso twist
Mountain Climbers–
Mountain climbers are performed in plank positions. It strengthens arm and shoulder muscles. It involves full body. This exercise is included in cardio workouts. It is included in weight gain also to tone up the muscles.
Instructions:
- Start in a plank position, where we lay our body parallel to the floor and lift our body on the palms and toes.
- Bring alternate knee to your chest.
- Repeat this 30 times. Increase the number by 5-10 in every 3 days.\
Some advance types which can be included are-
- Foot-switch mountain climbers
- Sliding mountain climbers
- Standing mountain climbers
Burpees helps in building muscle strength and endurance. It is a full-body exercise. It is convenient and doesn’t require any equipment.
Burpees-
Instructions:
- Initially, start with a squat position.
- Lower your hands in front of feet.
- Kick your feet behind into a push-up position.
- Come back to squat position.
- Jump up with raising hands
- Repeat according to your comfort and then increase the no. in 3 days.
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Push-Ups–
Push-ups help in increasing endurance and strength. It focuses on abdomen, arms and shoulder muscles. Avoid doing this exercise if you have strain in your wrist or other joints (knees, shoulders).
Instructions:
- Lie down facing the floor.
- Put your hands on the floor with flat palms and hands shoulder-width apart.
- Push your body with the help of palms till the arms are straight/fully extended.
- Lower yourself slowly towards the floor until your nose touches the floor
- Repeat according to your comfort first and then increase the no. in 3 days.
Some advance types which can be included are-
- Pike push-up
- Diamond push-up
- Power and clap push-up
- One arm push-up
- Flying push-up
Standing Side Hops
Standing hops also known as side-to-side hops focuses on calves and quadriceps.
Instructions:
- Stand straight with your feet at hip width and pointing outwards.
- Your hands should be on your waist.
- Bend downwards slightly with knees and hips, following by a jump sideways.
- Repeat on both sides one after other.
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Do not try to jump larger distances in early days of your routine. This may result in injuries.
Some advance types which can be included are-
- Alternate toe touch
- Skaters
- Forward and backward jumps
Bench Dips
Bench dips are easy exercises help in strengthening triceps, chest and shoulder.
Instructions:
- Sit on a bench (or other elevated surface) with hands next to your thighs.
- Stretch your legs and bend at your waist.
- Inhale and slowly lower yours hips by bending your elbows until your forearms are perpendicular to the ground.
- Exhale and straighten your arms simultaneously lifting your body upwards.
- Repeats 30 times and increase the no. after 3 days.
Some advances that can be included are-
- Bench dip with legs raised
- Cross bench dip
- Reverse chair dip
Leg Raise
Leg raise help in building core and strengthening muscles. Leg raise focuses on abs and improves hip strength and flexibility.
Instructions:
- Lie down on your back with arms beside your body and palms facing the floor.
- Stretch your legs and try to raise them next to each other perpendicular to your upper body.
- Lower them down at the same pace.
- Repeat this 15 times. Increase the number after 3 days.
Some variations that can be included are –
- Single leg raise
- Raising at different angles
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Pull-Ups-
Pull-ups help in strengthening the core. It focuses on biceps, abdomen and flat muscles of your back.
Instructions:
- Find alternatives to bar if bar isn’t available like door, strong tree branch, brick fence etc. and grip it with your palms.
- Your hands should be aligned with your shoulder
- Pull your body up with crossed legs until the chin reaches above the bar.
- Lower your body slowly to the initial position.
- Repeat as per your comfort.
Some variations that can be included are-
- Wide grip pull-up
- Mixed grip pull-up
- Towel pull-up
Plank:
Plank help in strengthening core. It focuses on abs, arm and shoulder muscles. It also improves posture.
There are two types of planks basic and side.
Instructions:
- Lie on ground facing the floor.
- Place your fore-arm on the floor and press your body weight onto it.
- Hold this position for 1 minute and then rest.
- Increase the time after every 2 weeks.
TIPS –
- Aim to gain muscle mass by focusing on different muscle groups.
- Eat protineous post-workout meal and energy rich pre-workout meal.
- Take enough rest/sleep for recovery.
- Reduce stress.
- Avoid unhealthy activities like smoking and drinking.
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