Workout Plan to Gain Weight for Skinny Women

There are many workout plans out there for losing weight, however, very few on weight gain.
So, I thought sharing my own workout plan to gain weight (for those of you who are skinny) would really help.
I hope you enjoy it.

This workout plan is based on compound exercices.
Compound exercices are moves which work more than one muscle in your body.
They are more efficient and effective for muscle growth.

You will only need to perform these exercices 3 to 4 times weekly on alternate days. It's important to know that It's not in the gym that you achieve growth. It's when you rest and recover. Therefore, a full workout day should be followed by a rest day to achieve full recovery and muscle growth. Spend no more than 60 minutes per session. Overtraining will not give you the desired results.

To gain weight and muscle, don't be afraid to lift heavy weights. Because that's what you should be doing to achieve awesome results. The question is: How heavy should I lift? How many pounds?

Well, it varies individually and according to the muscles you work on.
The best way to determine the right weight for you is when you lift you should be able to perform 6 repetitions or more, but no more than 12 repetitions of an exercise. If you can lift more than 12 reps then increase the weight. If you can't even lift 6 reps, then decrease the weight.

There are 10 exercises for this workout plan. 4 sets per exercise with 45-60 seconds of rest in between sets.

For the first set, choose a weight that will be manageable at 12 reps, then rest.
For the second set, increase the weight slightly to which you can only accomplish 10 reps, then rest for
about 45-60 seconds.
For the third set, increase the weight even more to which you can only accomplish 8 reps, then rest.
For the final set, lift even heavy weight to achieve failure at 6 reps.

The goal here is to achieve muscle fatigue where your body will not be able to lift the same weight or
perform at the same level as before.
Do this exercise plan for 4-6 weeks, and as you progress, lift even heavier weight and increase the sets
to 5 or 6 sets. So here are the workouts:

Exercise 1: Squat

Stand shoulder-width apart with your toes pointer forward. Because you are lifting heavy weights, always bend from your knees and lift the weight using your legs muscles (not your lower back). Keep your body upright, engage your core and slowly lower your body as far as you can by pushing your hips back and bending your knees, as if you’re sitting back into a chair, then drive up to the starting position & repeat.

TIP: Your knees should not go over your toes to push your hips back.

Exercise 2: Bent-over Row

Keep your body upright, lower your upper body by bending from your hips until It's nearly parallel to the floor. Without moving your upper body, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body. On the top contracted position, squeeze your back muscles and hold for one second. Slowly lower the weight again to the starting position as you inhale. Repeat for the recommended amount of repetitions.

TIP: Make sure that you keep your head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.

Exercise 3: Push-ups

Get into a push-up position, feet closed together and palms in line with the chest. Slightly wider than shoulder-width apart. As you inhale, lower your body as far as you can in two counts, exhale and fully extend both arms. Repeat for the recommended amount of repetitions.

Exercise 4: Lunges

Stand shoulder-width apart and take a step forward, lunch up and down by keeping your body upright and both legs bended at 90 degrees. Similar to squat, your knees should not go over your toes. Repeat on the other leg for 12 reps each.

Exercise 5: Chest Press

Start by placing each dumbbell by your side. As you lower your body, use the momentum to lift both dumbbells up in the air. Twist your wrist and have your palms facing front. Inhale, bend your arms and lower the dumbbells in line with the chest in two counts. Exhale as you press the dumbbells toward the ceiling squeezing your chest muscles. Repeat.

Exercise 6: Shoulder Press

Hold a pair of dumbbells with your palms facing forward, elbows bended and dumbbells in line with your ears. Keeping your body upright, press the dumbbells over your head, lower, and repeat.

Be careful not to arch your back by engaging your core throughout the exercise.

Exercise 7: Deadlifts

Stand shoulder-width apart. Keep your body upright and dumbbells close to your body, past your knees by thrusting your hips back and bend your knees. Drive up through your heels pulling your shoulders back and hips slightly forward.

TIP: Keep your head up and chest open throughout.

Exercise 8: Supported Pull-up

Pull-up is one of the most effective upper body strength workouts. If you do not have a pull-up bar at home, like me, be creative and use something else that would be just suitable to perform the pull-up.

Stand by holding on the edge of the table, arms extended with your fingers pointer forward. Bend your knees slightly. Pull up by engaging your biceps and squeeze your back muscles at the top for two counts. Slowly lower yourself back down. Repeat.

TIP: To make this workout easier, bend your knees even more. If you are at the gym, you can perform this on a machine, which is way better of course.

Exercise 9: Tricep Dips

Place both palms on a table/chair with the fingers pointer forward. Keep your legs straight and body close to the table. Inhale, lower your body towards the floor by bending your elbows and hope for two counts. Exhale and extand your arms raising your body upwards. Repeat.

TIP: For an easier version, bend your knees and bring your legs closer to your body.

Exercise 10: Spiderman Plank

Get into a push-up position, bring your right knee close to your elbow and squeeze the oblique. Repeat on the other side for 12 reps (on each side). Aim to keep your body in a straight line throughout the exercise to avoid aching your lower back.

TIP: If this is kind of difficult, start on your elbows.

* These are some extra tips for your benefit:

Tip 1: Challenge yourself to lift heavier weights and perform more reps, but NEVER sacrifice proper form.

Tip 2: Keep a Training Journal to keep track of the weights used and your gain in strength.

Tip 3: Don't just try to lift the weights, but think and feel the muscles you're working on.

Tip 4: If possible, have a workout partner for support.

Tip 5: In order to grow, you should combine eating a lot, rest and regular exercises.