Health & Fitness

Winter Workout for Muscle Gain – [6] Effective Workouts

Its winter!! That means your favourite hot chocolate drink and a fantastic weather.

There is literally nothing to hate about winters! Moreover, it’s the best time of the year to build up muscles.

Additionally, it’s more of an opportunity to bulk your muscles up in winters.

The reason why winters are the most convenient to build muscle is the lower temperature. Your body takes comparatively more time to heat up in winters.

This indicates that your body is likely to reduce body fat much slowly.

Well, this doesn’t mean that merely going to the gym and performing some reps of workout will have you all bulked up. You need to take care of other aspects as well.

So, we have done the hard work of finding some of the most effective exercises as your Winter Workouts for Muscle Gain.


Some Effective Winter Workout Exercises To Build Muscles

Traditionally, athletes and bodybuilders consider winter as their high time to build as many muscles as they want.

All you need to do is stay consistent with your workout regime along with eating loads of wholesome foods with an adequate amount of nutrients.

Mentioned below are some of the effective exercises that you must perform in winter in order to get big!


#1. Deadlift

The deadlift is one of the exercises that shows effective results in no time and thoroughly contributes to muscle-building.

The reason behind it being effective enough is its ability to work on muscles and engage all the muscle groups altogether.

If you are one of those seeking a workout plan for bulking up at home, then you must consider placing deadlift as a top-tier exercise.

Doing deadlifts can promote stress on your central nervous system. As a result, it shows an amazing impact on the muscle-building hormones of your body.

Some of the body parts that deadlifts show an incredible effect are as below:

  • Hamstring
  • Calves
  • Inner Thighs
  • Backs
  • Quads

Well, the second exercise that you must include in your Winter Workouts for Muscle Gain regime is Barbell and dumbbell curls.


#2. Barbell and Dumbbell Curls

Dumbbell curls hold utmost potential for promoting the muscle-building process of your body.

When you are performing these exercises, you are more likely to target a certain muscle group.

The muscle group fibers are thoroughly affected and as a result, it gets broken down and then rebuild themselves.

The whole process leads to protein synthesis which is very much essential for bodybuilding.

These exercises are likely to affect the following muscle groups:

  • Forearms
  • Biceps
  • Shoulders


#3. Thighs Extension 

Two of the key attachments to your knee is the patellar ligament and quadriceps. It’s quite essential to improve their strength in order to have core strength.

Well, performing thigh extension can strengthen those attachments at a faster pace. However, you need to make sure to go for a high-quality leg extension machine for your workout.

Not only a high-quality machine would deliver efficient results, but also be beneficial for your posture.

The muscle groups that leg extension work on are;

  • Quads
  • Vastus Medialis


#4. Weighted Shrugs

As far as your Winter Workouts for Muscle Gain is concerned, make sure to add weighted shrugs as your daily exercise.

Weighted shrugs are one of those exercises that helps you in improving your overall appearance along with building muscles at a quicker pace.

It is one of the most efficient ways to build a set of Muscle Abs. Moreover, It also allows your muscles to get bulk up and power up your physique at the same time.

The muscle group that this exercise is likely to show the effect on is as below:

  • Shoulder
  • Back
  • Trapezius


#5. Bench Press

When you are looking for building muscle in winter, you must not forget this simple yet impactful exercise which is the bench press.

It basically aims to target the chest muscles and bulk them up with constant effort.

One of the major benefits that you can get while performing bench press is enormous upper body strength.

So many athletes and bodybuilders agree on the fact that bench press has helped them in strengthening their upper body.

Doing this exercise utilizes several muscles from your upper body and as a result, you gain the max amount of strength.

The major muscles groups that bench press can affect is mentioned below:

  • Shoulder
  • Back
  • Triceps
  • Chest


6) Leg Extension

Leg extensions are consider as key exercise for strengthening patellar ligament and quadricep attachment of knee.

You can perform this exercise to strengthen your quad solely. It also gives strength to the attachments of knee joints.

For this you need to be sure of using a high quality leg extension machine. This will help you to maintain your performance and posture during the workout.

The major group of muscle that work are:

  • Vastus Lateralis
  • Quads
  • Vastus Medialis

You can start with light weights at beginning with minimal reps increasing gradually. Following this process or workouts for few months you will start seeing the visible changes.

Start with light weights followed by minimal reps and increase gradually over time.

So, this was all about the major exercises that can be really very helpful in winters. Let us also u through a diet routine which you can follow quicker muscle gains.


Diet Routine To Follow

Following this diet you can surely achieve your muscle gains goal. However you can make the necessary changes based on your body and diet needs.

#1. Breakfast

Egg – 1

Egg white- 6

Whole wheat bread-3 slices

Peanut butter-1 spoon

Orange juice – 350ml


#2. Snack

Protein shake


#3. Lunch

Chicken – 250 gm

Barbeque sauce – 1 spoon

Baked potato – 1

Banana – 1

Almonds – 20


#4. Dinner

Beef minced – 240gm

White rice – 2 cups


Balsamic vinaigrette – 2 spoon


#5. Snack

Protein shake

So this was all about how you can effectively gain muscles with regular workouts and a healthy diet.


The Conclusion 

In order to get an advanced Winter Workout Routine, you need to include these exercises in it. Moreover, try following a restricted diet so that you can gain results faster.

In this blog, we discussed some of the effective Winter Workouts for Muscle Gain that you must perform in winter in order to build muscles.

Hope you found this article helpful and informative.


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