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Workout Plan to GAIN WEIGHT for Women



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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Lots of Love xx

Music Copyright:
Background music credits to http://www.freesfx.co.uk
Flame by Don Taylors

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42 comments

  1. Hi, thank you so much for the video. I haven't tried this yet but I believe it will work. I haven't been bullied about being skinny well it's half-half because my friends make fun of me of being skinny and my parents hate it too. They don't want to hurt me but when they say it, it hurts more than I can imagine but I'm sure that if I follow your exercises and everything I will be successful. Just one question though, will these exercises work on 12 year olds because I'm 12 years old. Hopefully they will thank you so much again.😘😘😘

  2. Some are not meant to gain weight and some gain weight hay and be happy while you are trying to gain I'm trying to lose weight lol

  3. without..dumbel..kr skte he kya..it will affect or not?

  4. i have a no dumbels. so wht should i do..

  5. Thx so usefull

  6. Simply Complicated

    Its way difficult to be skinny in india people will not let u be alive

  7. Thanks sooo much
    Wallahi i need this for gaining weight am sooo skiny and i hate myself 😢

  8. thnkuh soo much for this video

  9. Thank you! I've been trying very hard and I know that lifting weights and certain exercises are perfect. Thank you for giving me more ideas!

  10. This is the first time I really work out because I never wanted to do it because I didn’t want to lose more weight but this is perfect. I am a beginner tho and when I started my legs turned red so I have to start slowly and not to much sets :/ and I stopped because I was scared when my legs turned red and after that my legs were weak for a while

  11. Thank you for this helpful video 🙏🏽

  12. Hi im. 19 years old. Im so thin, I only weight 38kilos. Im really struggling to gain weight.

  13. I'm only 13 and yet i want to do this so badly because i've always been teased at school but….
    THERES NO WAY I CAN GO TO THE GYM
    CAN I JUST DO THIS AT HOME?

  14. I did 80 situps at school for a fitness test. I could've done more but 80 was the limit. However…the push-up section…😂😂😂😂
    Yea small arms suck 😂

  15. +Joanna soh official doing these exercises 1 set 12 reps every day how mamy calories do you think we can burn??

  16. Mam my weight is 38 kg and height is 5 ft…how much weight should I take? Plss tell mam plss

  17. Do you think it's necessary to drink protien shakes?

  18. Can you make vedio on how to thick increase fat of inner thighs 😢😢

  19. how many days does it take to see result that you have gained weight?

  20. Veryhot and sexy fell you

  21. Very small servings of Porridge between meals … Thank me later

  22. Thaaaaaanks for e thing

  23. Woowww such i love u

  24. Why the heck can't I do pushups?

  25. I hate when people say to me omg ur so thin and so skinny and I'm like I do no that do I look blind to u ? Do I look blind ? No. We find it very offensive and it brings us down sometimes it's like people who are bigger sizes if u say to them omg ur so fat that's not fair skinny people get the same feeling when someone says omg ur so thin do u eat ? Of course we bloody eat lol like seriously I can't even look at myself in the mirror anymore because people have scared me about dying about being under weight do u think that's fair maybe those people should get lost and we should just go speak to a doctor instread of hearing what everyone else has got to say I just wanna say to all the skinny girls out there ur perfect don't let no one bring u down because look at me I let it bring me down once and now I'm back on my feet again well I'm trying to get back on my feet before I became pregnant I was only 54.5kg In my pregnancy I gained 66kg I gave birth now and now I'm 62.5kg so I'm trying to fight against my body weight at the moment so it don't go down again x

  26. mam i have very thin thighs as compare to my age.. by doings this workout daily should i gain them..????

  27. thats only i was looking for thanks alot mam… i hv vry low weight as compare to my age… i will do dis in my daily routine surely.. 👍

  28. whats reps?

  29. Healthy Weight Gain

    Get more effective weight gain tips at http://www.skinnysfitness.com/archives/

  30. you motivate me <3 i'll follow your tips thank you!

  31. Thank you so much Joanna

  32. Can I use resistance band instead of dumbles??

  33. #joannasoh please help me. I don't have a pull bar or anything like that at my home.. I have Searched an alternative exercise for pull ups and i got bent over row which is already included in these exercises. So should i repeat bent over row twice in each set?

  34. How long will it take to gain weight

  35. 💛 💛💛 🙀🙀 👏👏
    I am hoping to show my transformation soon!

  36. excuse me ..what if I don`t have that dumbbells , can I do all exercise without it??

  37. How many time to do a day

  38. 10 Exercises ,4 sets per exercises So
    become 40 sets and rest 1min between set ?.If so total resting time is 40 min .Am I right ? Is too long .

  39. Great, it really works for weight gain.

  40. Can dis exercise b done during the afternoon

  41. You are cute so subscribing.

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