In this article, we will find the
best exercises to build muscle which
will make your workouts more effective and make your muscles grow.
Each workout consists of
different exercises, a certain number of repetitions. A set of exercises,
composed without a specific goal, can become a waste of time. If you want to
quickly increase muscle mass, develop strength indicators, then you need to take
a responsible approach to choosing the muscle
building workout schedule for necessary exercises for the mass.
Not everyone has the opportunity
to regularly attend the gym, but who prevents us from keeping fit and muscle building exercises at home. Training
at home will not make you a real bodybuilder with chic muscles, but they can be
very effective for gaining muscle mass. The main thing is that the training
program was compiled correctly, taking into account your individual
5 basic and best exercises to build muscle
Muscle building is a very complex
physiological and biomechanical process, understanding which even the most
experienced athlete can get confused. Here are 5 simple muscle building exercises at home, which you
can achieve, excellent results. You can quickly gain weight without harm to
your health at home only by observing diet, exercise and recovery
This is the main exercise for
developing strength and building a muscular body and makes you proper muscle building workout schedule. No
training program should go without it. Squats are usually performed with a
barbell, in a squat rack. Exercise affects not only the muscles of the legs,
but also the entire upper body. Squats are like a hormonal nuclear bomb for the
body, causing each part of the body to become stronger and larger with each
The second most effective and best exercises to build muscle that
helps you gain muscle mass quickly and make a person as strong as a bear. Like
squats, it is performed only with a barbell.
Push-ups on the bars
Exercise is often called
“squats for the upper body,” and for good reason. The main burden
falls on the muscles of the shoulders, chest and triceps. This is a good muscle building exercises at home for
the overall development of the upper body. Pushups are performed on the bars,
specifically designed for this.
Sometimes it turns out that even
the strongest weightlifters can’t even pull up a couple of times. This is a
great and best exercise to build muscle
to work out your back muscles and biceps. If possible, it is necessary to give
him preference, rather than a downward on a high block.
This is a basic exercise to work
out the muscles of the upper body. There are several options for performing the
exercise: bench press on a bench, bench dumbbells on a bench, bench press on an
inclined bench, bench dumbbells on an inclined bench.
Muscle building workout schedule
Why do we need a muscle building workout schedule for
the mass, cannot we immediately begin to dry? And here it is impossible! To
flaunt voluminous and prominent muscles, they first need to pump. In this
article we will describe what your basic training program for the mass should
be, and what rules should be followed to gain quality muscle.
Exercise, which remains the main
in many training programs for decades and muscle
building workout schedule.
Best exercises to build muscle helped increase muscle mass you need to follow a few rules
- Deal with large enough weights to create stress
and muscle fiber destruction.
- Have a rest, observe the daily regimen and get
enough sleep so that the muscles recover well.
- Between workouts for one muscle group should
take at least 48 hours.
- Large muscle groups to train no more than 1 time
- The total number of lessons per week for
beginners is 2-3, for experienced athletes 3-5.
- Each exercise should be performed for 6–8
repetitions, since it is this range that contributes to the most efficient
- Basic exercises should be placed at the
beginning of the workout and take up most of it.
- We should not forget about the isolation, which
is necessary for a more detailed study and mustache.
- Isolating exercise can be done on 12-15
Regular – does not mean
exhausting. Three workouts per week for 40-50 minutes is the best option for
both beginners and “experienced” athletes. The main thing to remember
is that make your muscle building
workout schedule it takes a week to complete muscle recovery, that is,
between the first and second workout for one group and another should take
Sleep properly in the sleep, the
body is restored, which is why good rest is just as important part of a weight
gain program as nutrition and exercise. In this case, the duration of sleep of
an athlete should be at least 8 hours, the recommended rate – 9-11 hours.
In order to provide your body with a healthy sleep, it is necessary to go to bed at the same time, to rest on an empty stomach, not to do sports before bed.
Read Also: Exercises to Lose Weight Fast at Home
Do not expect that the build-up
of muscle building exercises at home
will occur within 1-2 months. To see a significant increase, you need to train
hard and fully eat at least six months. It is necessary to constantly observe
the so-called regime. In addition to the load you need rest for full recovery.
Every other day, then the muscles will have time to relax and will be ready to
increase the load.
It is possible to develop
musculature only with the help of weights. Therefore, you will need a pair of
dumbbells and a barbell. It is very important that the dumbbells are
collapsible, as this will allow you to adjust the weight in different Best exercises to build muscle. For
workouts at home, discs are better to buy rubberized. Such shells look
aesthetically pleasing, do not knock during classes and, most importantly, do
not damage parquet or linoleum in the event of a fall.