Weight gain exercises

DONAMATHEW8754

What all exercises should I follow to gain weight and built little muscles too

nossmf

First, welcome to the MFP forums!

Second, welcome to the brotherhood/sisterhood of iron!

GAINING weight is not a product of which exercises you use, but purely about the food you eat. If you want to build muscles, you need to provide the body the fuel it needs to add muscle (calories), making sure a good chunk of the fuel is the proper building blocks for muscle (protein). This means finding the amount of calories you need each day to maintain your weight (not up or down), then add 250 calories per day. This results in a gain of a half pound/quarter kilo per week, which is slow on purpose. You want most/all of that weight gain as muscle, not fat; gain too fast, most of the gain is fat. The second half of the eating equation is to get enough protein per day; a good starting point is 0.7g/lb of BW (1.5g/kg).

Now, your question of which exercises to use still has merit, because some strength exercises provide advantages others don't. Specifically, compound exercises (moves which involve multiple muscles at once) allow you to save time AND lift heavier than moves using a single muscle, meaning you get more bang for your time.

Take a gander through this thread for ideas on how to setup a routine:

how-to-set-up-a-weightlifting-routine