The 5 best exercises to gain muscle

If you’re looking to gain muscle, you’ll want to make the most of your gym time. Here’s a list of 10 exercises that are guaranteed to help you build strength and mass. Just be sure to practise proper technique, progressively increase the amount of weight you lift, eat enough protein to support muscle growth and don’t overlook the importance of recovery work.

Squats

When it comes to gains at the gym, squats are king as they engage multiple major muscle groups at the same time, including your quadriceps, hamstrings and glutes. What’s more, this compound movement activates a strong hormonal response, which is critical for muscle growth. To keep challenging your muscles, you can vary the style of squat you perform, from box squats and goblet squats if you’re just starting out, to back squats and front squats if you’re more advanced.

Deadlifts

Along with squats, deadlifts should also form the cornerstone of any weightlifting program aimed at gaining muscle mass. If done with proper technique, the deadlift is a great muscle-building exercise that targets the posterior chain, including your glutes, hamstrings, core, back and trapezius muscles. Like squats, deadlifts are also excellent for improving bone mineral density.

Bench press

Another member of the Big 3, the bench press is an excellent compound exercise for gaining upper-body muscle, specifically targeting the chest, triceps and shoulders. Like deadlifts and squats, it also triggers a powerful hormonal release that can lead to significant gains. If you’re new to the gym, you can build up to the bench press by doing push-ups and the dumbbell bench press to ensure you have adequate strength to perform the lift.

Pull-ups

Pull-ups (and chin-ups) are a must for anyone looking to build a strong, muscular back, arms and shoulders. The pull-up is definitely a challenging exercise—and a thrill when you crank out your first one unassisted! You can build your way up to this fantastic muscle-building exercise by starting with the lat pulldown and then progressing to using a band for assistance.

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