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Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.
Method:
10 exercises, 4 sets per exercises, 45 — 60 seconds of rest in between sets.
Set 1 – Choose weight that will be manageable for 12 reps.
Set 2 – Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 – Increase the weight even more to which you can only accomplish 8 reps.
Set 4 – For the final set, lift even heavier weight to reach failure at 6 reps.
Workout Schedule: Only 3 – 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.
Workout Duration: No more than 60 minutes per session.
Progression: Perform these exercises for 4 – 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.
Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx
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Music Copyright:
Background music credits to
Flame by Don Taylors
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Isn’t she lovely?
I already weigh 67kilos (Height 1.65m) . But i’m going to be using these tips to keep fit. You are such a lovely lady. thank you <3
I can’t wait to try this. I’ve been trying to gain weight for years.
How has it worked out for you?
Veronica Jenkins hey did it worked out? pleasee reply
Did I work, I doubt you’ll respond anyways
Hello Joanna, I was wondering, you said that we should give muscles a rest, so does that mean these 10 exersises I should do each second day? so i day -exersise,next day -no exersise,next day-these exersises? I am really hoping to put on my 10kg that i’ve lost back..and really hoping i could gain at least 3kgs a month
This was actually really helpful 🙂 thank you!
1. Squat 2:39
2. Bent-Over Row 3:10
3. Push-Ups 3:29
4. Lunges 4:01
5. Chest Press 4:22
6. Shoulder Press 4:48
7. Deadlifts 5:07
8. Supported Pull-Up 5:30
9. Tricep Dips 6:08
10. Spiderman Plank 6:42
Does it work?
Tnx
Thankuuu
Merci 🙂
Does this really work I would like to try them for real
Finally!!!, all workouts are for loosing weight, it’s so hard to gain weight, thanks!!!! I’ve been in 43 kg since middleschool and now I’m 22, hope it works, Greetings from Mexico!!! 😀
Same Situation😔…. Im 18 but weight only 36 kls….. it’s frustrating to have fast metabolism…
It is easy to gain weight if u join gym u will see the change after 5 to 6 months
@Elba Benitez same!! im 25 now but still stuck on 43-45 kilos 🙁
I’m 15 and only 38kg
thankyou so much for this video. im sick of people saying, you’re so skinny, i wish i could eat what I like without gaining weight. a lot of people dont understand
Ellie Pritchard I can help you out if you want…
I will guide you through meal planning and free workout videos…
To know more message me on my Instagram profile. Next_menshealthcoverboy
Ellie Pritchard aah me too
Ladies you have to squeeze your butt or else it won’t work.
thank god for this. it’s so hard to find videos like this. most are targeted towards women losing weight and it’s driving me mad.
I was just in tears and decided to search YouTube this morning for some videos on how to gain some weight since I feel I am getting to thin as I age. I have always been thin and have been teased most of my life. Everything we see these days is on losing weight and nothing is for those, like myself who want so desperately to gain some pounds and increase muscle mass in order to look proportioned. I eat really healthy and have been told I should eat 5 or 6 meals a day, instead of just your usual 3. I think what messed me up is I’ve become gluten tolerant and have cut out most of everything Gluten which I think is the reason I might be losing some body mass. I hope you continue to post videos for those who are tired of being skinny. Thank you so much. Do you have a healthy food regiment some could follow?
Story of my life right there.. i feel you girl
Selena Bone I have a weight gain blog where I share my weight gain journal , I’m sure it will be helpful for you. I was 44 in the start and now I’m 51 kgs. Do check it out http://www.skinnysfitness.com/archives. Also follow me on Instagram @skinnyzblog
Story of my life too! I am tired of being skinny 😫, i always was so through all my life and now I am 32 yrs old and still very skinny! I am 50kgs and 1.74 m (110pounds/ 5”8).
Awwwww me too
Salena did you follow that exercise plz let us know if it was useful for you. Have you gain weight after following this exercise?
i hate it when people at school say mean stuff about how skinny i am.some even call me sceleton ,and it hurts me a lot.i just have a fast metabolism.And im proud of it .because some people go trough a lot to boost their metabolism,but,i dont need to,and i think of it as a gift i was born with.but the people who dont appriciate that in me and say mean stuff about my body really hurts,and feels like they are taking away the gift i was born with…..💪💪💪👀👸👧
Bojana Trajkova youre so brave
Cecilia 4848 df…wait will tht actually make me gain weight 😂
Same problem pa tell me remedy
Yeah I’ve been dealing with being called skinny and Skeleton and some even called me scary because of how skinny I am. I don’t care about what people say about me they can say whatever doesn’t mean I have to care but I still want to gain weight because I want to be in good health.
I’ve had so many people call me anorexic in school, and then they would tell me eat a sandwich or whatever and it gets soooo annoying
Hi. I’m 50kg and 5’6″. I was previously about 44/45kg so I have gained by doing these exercises. You really do need to eat more though as Joanna says otherwise you won’t see a difference. For an extra calorie boost, I’m drinking protein shakes after breakfast each morning. I’m on ‘Hard Gainer Extreme from my protein.com (2 scoops with 600ml of full fat milk) and have found that this is helping me gain more. I’m also snacking on nuts throughout the day and eating plenty of carbs and high protein foods too. I’ve avoided cardio completely as I really don’t want to lose any weight.
Samantha Siddall how long have you been do it
Samantha Siddall really its work or not
I like to eat king krab legs
And my name is johana:3
Amazing 😍👏🏻👏🏻
I’m trying to gain weight because I’ve been bullied at school for being skinny
Rania Ranini Yeah boys have said all kinds of degrading things about my body insisting I had to be curvy to be beautiful
PSALMSOFSONGS Jealous? Of underweight bodies and bones? Lol nice joke
Same.
same
“you’re so skinny” i hate it when everyone tell me that …. it’s not like i want to be like that, i hope this works to me
i struggle too 😭😭
Same people always call me skinny im so tired of it
@Sone Nah.. mostly I don’t care what other people say but damn…. Sometimes there are few dresses that I want to try out but for my skinny figure, I can’t do that 😣😣😢😢
So relatable not even funmy
『 WI 』VIP did it work ?
I need weight gain. I’m tired of being 90 pounds. Gaining fat weight doesn’t seem to work for me and I think gaining muscle weight would be healthier anyway.
Catherine Stanley I’m in the same boat. It sucksss because I’m a twigggg
Who did it and worked??
secret for gaining weight –
1. If u r hungry – EAT
2. If u r not hungry – EAT
3. If u r still not hungry – DRINK (Carbo + Protein Shake ).
4.Any gym based intensive exercise NOT more than 45 mints.
This is for girls like me that are constantly getting bullied:
When I was in 5th grade I had no friends no one will sit next to me because they thought I had a disease, then I entered to middle school and there is when I really started to get bullied kids will call all sorts of names every single day, I will come home and ball my eyes out on what people said then I started surrounding my self with really nice friends that will give me confidence then shortly after I started to gain confidence stool to this day I get called name but what you have to keep your head up and just know it will get better there will come a day where you will love yourself and you are so beautiful in your own way no matter what people think
Skinny legends rise, we can do this kjsdk
3SPEARB thanks boo x
I agree that squat works, i did i gain 1.8 kg