How to gain 10kg of muscle? Step-by-step guide

Gaining muscle is no easy feat. It requires hard work, patience, a proper diet, and lots and lots of exercise! Well, not too much exercise, but just the right amount of it with correct techniques and a bit of discipline.

If you want to gain 10kg of muscle, you should consult a dietician and fitness expert to come up with a diet plan and a workout regime. You should then join a gym or work out at home if you have the necessary equipment. You should then do a variety of exercises both with and without weights.

Read on to discover more about gaining 10kg of muscle and how you can reach your fitness goals. Happy reading!

How to gain 10kg of muscle?

Gaining 10 kilograms of muscle might not be an easy task, but it is certainly doable if you’re willing to put in the required effort. You must make a workout regime as well as a diet plan and you have to stick to them. Here are a few steps and tips to help you get started on your journey.

  1. Consult a dietitian and come up with a personal diet plan based on your body and fitness goals.
  2. Consider joining a gym for your workout sessions or plan a workout routine at home if you have weights and other gym equipment. You can also consult a fitness expert to work out an exercise regime.
  3. Stick to the diet plan you have created and cut out unhealthy foods from your diet. Only eat foods recommended by the dietician to get adequate nutrition.
  4. When working out, do a combination of dumbbell exercises and weight-free exercises. More on these exercises are below.
How to gain 10kg of muscle? Step by step guide

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Best dumbbell exercises for gaining 10kg of muscle

If you want to build muscle, dumbbell exercises are perhaps the most effective ones as they help you gain muscle quickly. These exercises help develop strength, speed up weight loss, and of course, build muscle. Here are some of the best dumbbell exercises you can do.

1. Bench Press

The dumbbell bench press is one of the most powerful and effective exercises for building muscle. It usually targets the pectoral muscles, while also engaging the shoulder muscles and triceps. To perform this exercise, lie down on a bench and grab a dumbbell in each hand. Lift the dumbbells vertically and bring them back down to shoulder level. Repeat these steps. You can also do the alternating bench press, which involves performing a repetition with one arm at a time. The bench press builds core strength and stability and should be done early in your workout session.

2. Arnold Press

Another great dumbbell exercise that should be part of your workout regime is the Arnold press. This exercise is great for building huge shoulders and is better than the usual shoulder press. To perform this exercise, sit on a bench with dumbbells in both of your hands. Your palms should be facing inwards and the dumbbells should be above shoulder height. Next, raise your arms above your head and simultaneously turn them so that now your palms face outwards, and the dumbbells are held above your head. Bring the dumbbells down to their previous position and repeat.

3. Bicep curls 

Bicep curls are one of the simplest and most popular exercises for gaining muscle. As the name suggests, bicep curls primarily target the bicep and tricep muscles. This exercise actively engages these muscles and can bring yield impressive results if done properly and regularly. To do bicep curls, stand straight and hold a dumbbell in each hand. Your hands should be hanging by your sides in the beginning. Raise your lower arms, bringing them in towards your shoulders while keeping your upper arms still. You can do bicep curls for both arms together or in an alternating pattern.

4. The Lunge

The lunge is a great exercise that targets many groups of muscles, giving you a complete full-body workout. A lunge is easy to learn and perform but you must be careful while doing it and should start slowly. To do a lunge, start by standing straight and holding a dumbbell in each hand. The arms should be at the sides of your body, not in front. Take a step forward with one foot and bend your leg till the thigh is parallel to the ground. Your rear leg should also be bent and balanced on the toes. Get back to your previous position and repeat these steps with the other leg.

How to gain 10kg of muscle? Step by step guide

Best weight-free exercises for gaining 10kg of muscle

If you want to work out at home and don’t have dumbbells and other gym equipment, worry not! There are some great weight-free exercises that you can easily do at home for gaining muscle. Here are four of them that are guaranteed to give you an effective full-body workout. 

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1. Push-ups 

How can we not include push-ups in this list? It is one of the most effective exercises since it targets a variety of muscle groups in the chest, legs, and shoulders and builds core strength. Push-ups should be an important part of your workout routine if you want to build muscle. To do a push-up, simply lie down and place your palms flat on the ground. Push yourself up and then slowly lower yourself without resting your body on the ground. During the whole exercise, only your palms and toes should be in contact with the ground.

2. Burpees

The burpee is another great exercise that engages your chest muscles efficiently. It may also be called a full-body exercise since it targets muscles in your arms, back, and legs. To execute a burpee, stand straight and lower yourself to the ground in a squatting position. Then throw back your legs and do a push-up. After that, bring up your legs again and get into a squatting position before jumping up with your arms stretched above your head. Do as many repetitions as you can.   

3. Planks

Planks are great for building core strength as well as engaging the biceps and triceps. Doing a plank is somewhat similar to doing push-ups, except you don’t have to move your body up and down. Your elbows and toes should be the only parts of your body that touch the ground and your body should be perfectly straight. You should try to hold this position for as long as you can. The more you practice, the longer you’ll be able to stay in this position.

4. Squats

Doing squats is the best way to build your leg muscles and doesn’t require any weights or equipment. While squats are commonly done with weights, doing them without weights is also quite effective. To do a squat correctly, stand with your feet apart and extend your arms horizontally in front of you. Bend your knees and squat as low as you can. Use your core muscles to push yourself upwards again. Repeat this as many times as you want to.

How to gain 10kg of muscle? Step by step guide

Building muscle: what to eat and what to avoid

Strictly maintaining a healthy diet is of paramount importance when building muscle. Your diet is what helps your muscles grow, strengthen, and heal. Without a healthy diet, you won’t be able to gain muscle effectively and your workout sessions alone won’t help you reach your goals. Here is a list of foods that you should eat and those you shouldn’t if you want to gain muscle and have more effective workouts.

What to eat

  • dairy products such as milk, eggs, cheese, and yogurt
  • fish
  • lean meat
  • green vegetables 
  • whole grain
  • fruits such as apples, bananas, grapes, and peaches

What to avoid

  • sugary drinks
  • alcohol
  • cigarettes
  • high-fat meals 
  • deep-fried items

Should you use supplements for gaining muscle?

If you’ve recently started working out to gain muscle, a question you might have is should I use supplements? Many people going to the gym use supplements in some form and widespread adverts have only increased their popularity. The answer is yes and no. First, you need to understand how supplements work.

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Supplements do exactly what their name suggests: they supplement your diet and provide extra vitamins, minerals, and other necessary nutrients. Supplements do actually help you reach your muscle-building goals faster and give you more strength during workouts. But not all supplements have been tested to be safe and not all of them bring about the promised results. 

If you wish to take supplements, then buy them from trusted, reliable brands that have many positive reviews. But if you don’t wish to take supplements, then that’s fine too. You can certainly reach your fitness goals and gain muscle without taking supplements, provided you take a proper diet and put in the required effort. Supplements only help you build muscle. They are not a necessary requirement.


Gaining 10kg of muscle is an achievable fitness goal if you consume a nutritious diet, avoid unhealthy foods and stick to your workout plan. With just a bit of motivation and discipline, you’ll be able to reach your muscle-building goals soon.

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