Let's agree; it can be frustrating slaving away at the gym and not seeing results. Often people hurriedly scramble from one exercise to the other without a second thought towards compound exercises. Looking for the best exercises, that can help you build your muscles? Well, here are the top 5 exercises to gain muscle mass.
This exercise is the king; it does not cause the body to respond releasing a burst of anabolic hormones, but also incorporates the entire lower body. Squats are physically demanding, and will stimulate appetite and the muscle growth you need. However, unless performed properly, squats can place stress and harsh compression on the joints and spine.
Always, warm up with weights you are comfortable with, and when possible always have a spotter with you. Ensure you're arching your back when you pick the weight to the time you rack it back. Besides, keep your shoulders and legs wide –apart and eyes pointing straight ahead. Flex and tighten your glutes and abs throughout the movement.
Never reach a dead stop. As soon as you approach the bottom of the movement, squeeze your glutes and use them to power yourself up for the next rap. Here is a video showing you how to do a proper squat with weights.
Deadlifts should be done on the day you that you work your back. It's an excellent movement for overall building thickness and strength in the mid to lower portion of your back. It's recommended to get a decent set of lifting wraps so as to ensure full back exhaustion.
Unless properly performed it can also be dangerous. Besides most people do deadlift with straight legs, and that causes major back injury. Be sure to bend your knees slowly to about 30 degrees towards your feet. You should not squeeze your shoulders blades together until the end of the movement. Your head should be aligned with your spine.
It's the best hands down, mass building exercise for the chest. Ensure your elbows are in position, and move about 45 degrees out from the body during the movement, to reduce the risk of rotator cuff injuries.
In case you want to work your shoulders, it's time to make military press your best friend. It's excellent for getting a thick and wide look up top. Preferably do this by pressing the weight behind the neck, not from the front and ensure your elbows are back throughout. Take a grip a bit wider than shoulder width apart, after warm up. Keep your arms in a straight line as the bar rises. Always tighten your core as you press.
This is a simple movement but can be disturbing if you are not aware of your form. Like regular deadlift, keep your lower back arched, head back and chest up. Stick your butt out, bending at the hip.
Always remember that machines aren't completely arbitrary. Besides, they are an excellent complement to these heavy compound movements. If you incorporate these exercises into your workout and emphasize on them, you will get the best out of it. Start these workouts today and become the next success story.
When it comes to building muscles, the gym is just half the work and the rest is to be done while choosing the right foods. Right protein consumption is really important when it comes to building more muscle mass. However, we all have a different body type, weight, genetics and eating habits and hence the protein requirement for each body is different.
Our muscles are made up of nearly 25 percent proteins which imply that if you want to build muscles then there is going to be changed in the protein quantity which will be reflected in the foods that you eat. Eating the right quantity of protein is the tricky part. According to the American Dietetic Association, you need to consume 0.36g of protein per pound of bodyweight. So, if you want to build muscle you need to be on the higher end of the spectrum.
The more activity you have in your training, greater is your protein requirement. It is a popular belief that the body needs 1.0g of protein per pound of body weight. This is a vague concept and it might seem high for some and low for other people. Your average protein consumption should be around 0.6-1.0g protein per pound of bodyweight. If you hit anywhere between the given range you would be in the building muscle zone.
If you are trying to lose weight, then it is recommended that you keep your protein consumption limited to the requirements of your goal body weight. Let's take an example- If you weigh 200lbs and want to reduce to 180lbs, then you should consume proteins that are required by a person with a body weight of 180lbs. This would help in dramatic weight loss and at the same time keep you healthy.
If you want to put on weight then adding a few extra grams of protein and keeping a check of the quantity of carbohydrates and fats as well will give you the right muscle gain that you are looking for. If you are trying to put on weight then you need to consume extra calories and choosing nutrients might not help much.
Whether you want to gain weight or build muscle, you need to consume roughly your body weight in grams in order to cover all your protein requirements. It is always better to eat a few more grams in order to have your muscle gain, muscle recovery, and repair in check.