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Weight Gain: Exercise and Nutrition for Better Results

Fitness Editor
Dominic is a sports journalist and personal trainer and writes fitness articles for our magazine. He also makes free workout plans for our site.

Is weight gain on your priority list? Here, we explain how to gain weight – specifically, how to gain muscle mass – with a proper exercise and nutrition plan.

What is weight gain?

In weight training, weight gain is the phase of muscle mass development when you gain muscle. There’s really no difference between the term “bulking” and gaining weight. However, your goal of gaining muscle may also be accompanied by fat gain.

There are two types of weight gain: classic or “dirty” weight gain is also known as “dirty bulking.” Dry or “clean” weight gain is known as “lean bulking.”

With classic weight gain, the main objective is to eat a surplus of calories, no matter where they come from. That means that anything, whether it’s sweets or salty snacks like chips, can end up on your plate, meaning that this method is also more likely to make you gain fat.

With clean weight gain or “lean bulking,” the goal is to gain muscle mass with as little fat as possible. Here, you pay attention to what you eat and opt to get your extra calories through high-quality, nutritious food. Interested? Try our 7-day clean eating challenge and see if it’s for you!

Tip: Our Whey Protein shakes will give your body the calories and protein it needs to help you reach your weight gain goals.

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How do you gain muscle mass?

When you’re trying to gain weight, the goal of exercise is to quickly build muscle mass. To make that possible, you’ll need to eat a significant surplus of calories. That’s why bodybuilders divide their years into two phases: mass gain followed by muscle dryness. During mass gain, they prepare themselves to reach their ideal weight class. Then, in the dry phase, also known as muscle definition, they try to lose the fat they gained during their overall mass gain, but without losing muscle. But you don’t need to be a professional athlete to follow this method and see results.

The right nutrition plan for gaining weight

Would you rather eat what you want or follow a nutrition plan? You can use either method to reach your goals, but each has its advantages and disadvantages. If just eating what you want seems too good to be true, it’s because it is, and will mostly make you gain fat. And once your body builds up fat reserves, it will have a harder time getting rid of them.

Just as your muscles can return more quickly to their former level, even after a long break, fat cells will store excess energy more quickly once they’ve been developed. That’s why we recommend paying close attention to your diet during weight gain and following a precise nutrition program.

First of all, you need to calculate your daily calorie requirements. You will see exactly how many carbs, fat, and protein you need to eat to reach your goal. Our free Body Check is the perfect tool.

There are also many apps that allow you to calculate the calories in your food, as well as the calorie surplus or deficit you’ll need.

How to gain weight with dietary supplements

As you can see, it’s not always easy to reach your daily caloric needs with nutritious food. That’s where our food supplements come into play.

1. Whey Protein

One shake made with our Whey Protein will give you 24g of protein per serving, which is enough to get you what you need quickly and easily. Not to mention, our shakes also provide complex carbohydrates, which are essential to giving your body energy.

2. Creatine

Creatine has been a favorite of athletes for years, because it’s one of the main sources of energy our muscles use. Having full creatine reserves will help you get the most out of your strength training.

3. Instant Oats

Our Instant Oats are an ideal way to add extra calories to you morning oatmeal, smoothies, or muesli. The flakes are extra fine, 100% organic, and don’t include any artificial additives.

Discover our Instant Oats

4. Our Complete Package: Muscle Building Pack Pro

If you want to take your weight gain to the next level, then our Muscle Building Pack Pro is just what you need. Not only does it contain the Protein Whey, Creatine, and Instant Oats we mentioned above, but also Energy Aminos and Recovery Aminos for before and after training. Our Strength Guide is also included in the pack.

Muscle Building Pack Pro

The right exercise program for gaining weight

To make sure you gain muscle, not just fat, you’ll need the proper exercise program to pair with your nutrition plan. Here’s what your training should look like for maximum muscle development.

A shirtless white man with defined muscles demonstrates a successful example of weight gain

How long should your workout last when you’re bulking?

How long your workout lasts is extremely important when you’re bulking. If your workout is too short, your muscles won’t be sufficiently stimulated. And if it’s too long, your body will start to secrete catabolic hormones that will encourage your muscles to break down. That’s why, if you’re trying to gain muscle, it’s always best to train between 45 and 60 minutes.

How intense should your workout be?

During weight training, you should train with high intensity, but unlike HIIT (High Intensity Interval Training), the intensity shouldn’t come from numerous and fast repetitions. The intensity should be determined by the weights you’re using. They should be heavy enough that you can only do a maximum of three to six reps per set, with no more than 3 to 4 sets per day. Basically, you should be doing no more than 12 to 16 reps per workout session.

Our Tip: The breaks you take between each set play an equally important role in the amount of weight you gain. To give your muscles time to fully recover, we recommend a 2- to 3-minute break between sets.

If that seems complicated, here’s a basic plan to get you started:

  • 1 to 2 warm-up sets per exercise.
  • 3 to 4 sets per session
  • 3 to 6 reps per set
  • 2 to 3 minute break between sets

Special exercise program for bulking


Pectorals: bench press, butterfly


Legs: squats with bar, lunges with dumbbells


Back: ground lift, rowing, butterfly reverses

Advantages and disadvantages of bulking


  • Quick results from intensive training and extra calories.
  • Training sessions are shorter and take less time.


  • In addition to gaining muscle, you also gain fat.
  • It’s not easy to have to eat even when you’re not even hungry.
  • Once made, the fat cells can only be drained to fuel the body, but they won’t disappear easily.

Our Conclusion

  • For bodybuilders, weight gain is the fastest way to build muscle.
  • Even if you aren’t a professional athlete, weight gain can be beneficial.
  • Weight gain can have negative effects on your figure and may require a strict diet afterwards.
Article sources
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