4 exercises to gain muscle mass

Would you like to gain muscle mass? In that case, don't miss our list of the most effective exercises to achieve this purpose.

1. What does it mean to increase muscle mass?

It consists of a process in which a clean increase is generated in the muscles, that is, more calories are ingested than usual to create a larger size, but preventing the body fat index from being higher.

Although it seems like a simple task, the truth is that we must carry out a very exhaustive diet and a suitable type of training.

2. 4 exercises to increase muscle mass

Next, we provide you with a series of exercises that turn out to be very effective in making our muscles grow larger. Take note of each of them.

Squats

Put the bar of the deadlift cage across the back of your shoulders. Once you pick up the weight, lower yourself down as far as you can by squatting.

The head, back and pelvis must be aligned.

Perform 5 sets of 5 reps.

Lateral elevation

Grab two dumbbells and stand with your feet shoulder-width apart. The arms must be close to the body. Next, raise them 90 degrees with your elbows straight.

Do 3 sets of up to 12 reps.

Bench press

Lie down on the bench and hold the bar with your hands shoulder-width apart. Push your feet into the ground and lift the bar up at the same time. Perform 5 sets of 5 reps.

Deadlift

Place your feet under the weight bar. Spread your legs slightly, flex your hips back, and keep your head, back, and pelvis aligned.

Take the weight by squeezing your glutes until you are fully upright.

3. Other recommendations

These are other aspects that you should take into account:

- Pay attention to your diet and do not make the mistake of wanting to increase your weight through unhealthy products (pizzas, hamburgers ...). In this case, you will only be able to gain a “dirty volume”.

- Carbohydrates are recommended for the training day as they provide an energy boost.

- You do not have to gorge yourself on protein, but it is true that its intake is very important. In addition, they will help you repair your muscles.

- Pay attention to rest to avoid injuries and other unpleasant surprises.

4. Conclusion

These have been the 4 exercises to gain muscle mass that we recommend. Also, do not forget to take care of your diet and pay attention to other important aspects such as rest.

If you have any questions, always put yourself in the hands of a professional who will help and advise you correctly.