No matter what your fitness goals are, gaining muscle mass is something everyone should focus on. There, we said it! The truth is you won’t win muscle mass if you don’t do certain exercises. Why are they so important? Well, they will help you burn fat, keep your metabolism high, improve your sports performance, and will keep you feeling healthier overall. Ready to start your journey? This is exactly how to gain muscle mass through five exercises that get the job done efficiently.
if you’re looking for build muscle mass, I recommend starting with full-body workouts and primarily prioritizing compound movements. They recruit the most muscle fibers and are the best use of your time and effort. You want to perform one exercise from each of the major movement patterns: push, pull, squat, twist, and single-legged. Once you’re done with those exercises, you can finish up with single-joint movements, like training your arms, shoulders, and calves.
Are you looking to gain muscle mass and haven’t had much luck on your fitness journey? Then add the following exercises to your routine. You will be impressed with your results! Aim for three to four sets of the following:
Begin this first exercise by lying on an incline bench with a dumbbell in both hands. Hold the weights across your body with your arms fully extended. Pull your shoulder blades back and down on the bench as you lower the dumbbells toward your chest. Get a solid chest stretch at the bottom of the movement, then press the dumbbells back up to the starting position, squeezing your upper pecs and triceps. Complete three to four sets of eight to 10 repetitions.
Begin this exercise with one hand and one knee firmly planted on an exercise bench. Hold a dumbbell in the opposite hand that’s not on the bench, extending that arm toward the floor. Raise the dumbbell to your hip, squeezing your lats and upper back at the bottom of the movement. Next, stretch your arm toward the floor, achieving a solid stretch at the bottom. Complete three to four sets of eight to 10 repetitions on each arm.
For the barbell front squat, stand under a bar so it’s in front of your shoulders. Place your fingers on the bar just outside shoulder-width apart, pointing your elbows forward. Unhook the bar, step back, and squat down, transferring your weight to your heels. Then push yourself up, flexing your glutes and quads. Complete three to four sets of six to eight repetitions.
To prepare for this exercise, take a barbell and place it in front of your body. Keeping your chest up and your knees soft, roll your hips back as you draw the bar down your thigh. Once you feel like you’re getting a solid hamstring stretch, push your hips forward, squeezing your glutes to finish. Complete three to four sets of 10 repetitions.
This final exercise requires two dumbbells, one in each hand. Next, take a big step back with one leg. Plant that heel on the ground, then lower your body into a lunge until your back knee touches the ground. Gain momentum by pushing off your front leg to come back up. Perform three to four sets of 10 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
