An effective workout for gain in muscle mass should not be complicated. Put in great effort at the right things and you'll be gaining muscle too! Here are few tips.
Squat
Squats are the single most effective exercise for building muscle mass. They are a leg exercise but they build muscle from head to toe. No half squats here!
Squats are the single most effective exercise for building muscle mass. They are a leg exercise but they build muscle from head to toe. No half squats here!
Perform these exercises too!
Deadlifts, bench, military press, overhead presses, and rows.
Deadlifts, bench, military press, overhead presses, and rows.
Progression
You squatted 315 for 10 reps this week? Squat 325 for 10 next week.
You squatted 315 for 10 reps this week? Squat 325 for 10 next week.
Free Weights
Choose free weight movements whenever possible. Not only do they directly target the muscle, they also stimulate the stabilizers also.
Choose free weight movements whenever possible. Not only do they directly target the muscle, they also stimulate the stabilizers also.
Eat
This is not a workout tip but important, nonetheless. You can't build muscle from nothing. You must eat enough calories, protein, carbs, and fats to grow.
This is not a workout tip but important, nonetheless. You can't build muscle from nothing. You must eat enough calories, protein, carbs, and fats to grow.
Rest
Muscle growth takes place while resting in between workouts. Hit your major muscle groups with big compound movements about 4 days a week then REST.
Muscle growth takes place while resting in between workouts. Hit your major muscle groups with big compound movements about 4 days a week then REST.
Get your protein
Optimal protein intake will differ depending on who you read. A general rule is 1 gram per lb of bodyweight. A 200 lb man will consume 200 grams of protein. This daily intake can be reached through a combination of food and protein supplements.
Optimal protein intake will differ depending on who you read. A general rule is 1 gram per lb of bodyweight. A 200 lb man will consume 200 grams of protein. This daily intake can be reached through a combination of food and protein supplements.
Full Range of Motion
Train your movements with full range. Unless you're a powerlifter working a specific portion of a lift, you should be working full range of motion. This means full squats and benches to the chest.
Train your movements with full range. Unless you're a powerlifter working a specific portion of a lift, you should be working full range of motion. This means full squats and benches to the chest.
Hopefully these tips for an effective workout for gain in muscle mass will help you reach your muscle building goals.
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