The first thing you need to do is decide which three exercises are going to build your muscles. You will have different options depending on what type of body you have. If you are a woman, then it’s probably going to be easier for you if you choose one exercise that targets both your arms and legs at the same time (or vice versa). If you are a man, then it would be better if you chose one exercise that targets only your chest or shoulders.
If you’re not sure which exercises to choose, then I suggest choosing the ones that target the areas where you want to gain the most muscle mass. For example, if your goal is to build bigger biceps than any other muscle group, then go with the bench press instead of incline dumbbell flyes because they target those two major muscle groups equally well.
You might also want to consider picking up some resistance bands so that you can train the muscles in a more dynamic way. For instance, if you don’t like doing curls because they make your back sore, then try doing them with resistance bands.
Also, remember that there are many different ways to perform each exercise. Some people prefer using machines while others prefer free weights. There is no right or wrong choice here; just pick whatever works best for you!
The 4 Tips To Building Muscle Mass (Muscle Building Tips)
Being big isn’t just about being able to pick up heavy things. Anyone can do that even if they are out of shape. When you develop a muscular body, you want to also turn your muscles into something that is aesthetically pleasing.
Well at least I assume most of you do or else you wouldn’t be reading this article. Getting big is one thing, but getting big and lean is another.
Here are some tips to help you get the most out of your workouts and achieve maximum growth in a short amount of time.
Tip 1: Stick To Compound Exercises
I can’t stress this point enough. Isolation exercises are only good for a few things:
Helping you learn proper form for the main exercises, and Helping you break through plateaus, usually when you’re already quite big and strong.
For the most part, you should be focusing on the big six: bench press, squat, deadlift, overhead press, bent over row, and power clean. These exercises are the most complete exercises you can do. They work a lot of muscles at once, and in the case of the big three; they’re also amazing for strengthening your core.
Because of this they will help you gain size faster, and better than any other exercises.
Some people like to remove the power clean from this list because it’s not a “main” lift like the others. However, I would say that it is because it’s just as important for building strength as the others and it also works a lot of muscles from a different angle. I consider it just as important as the rest.
If you’re advanced and have been lifting for quite some time already, then you can play around with additional isolation exercises. But for the first year or so that you’re lifting, stick with the big six and get as big as you can.
Tip 2: Use Progressive Overload
Progressive overload means that whenever you are doing an exercise, you should always try to lift more than you did last time. You can do this a few different ways:
Lift More Weight: You can do this by using proper technique and focusing on lifting more weight than last time. So let’s say that your best weight for bench press is 135 lbs. When you reach that weight, you can do a few things to try to push it up.
First, you can try to lift it the same way you did before. So if you were pushing with your feet then you can try to push with your feet again. If that doesn’t work then you can change where you’re pushing with your feet or even try lifting with your legs. Usually the heavier the weight the more you’ll need to rely on your legs. However you should never sacrifice proper form for weight, if the weight causes you to do the movement wrong then don’t try to lift it. Add Weights: If you’re not able to lift more weight than last time then you can always add an extra 5 or 10 lbs. This isn’t a lot and won’t make much of a difference, but it’s better than nothing. Plus, it’s always good to get used to increasing weight as it will prepare you for when you really want to make big gains. Add repetitions: You can also increase the amount of reps that you do. This isn’t common when trying to gain bigger muscles because usually people only focus on lifting more weight. However, if you’re stuck and aren’t able to lift more weight than last time then you can always try to add a few extra reps. Like adding weight, don’t go overboard with this. Usually you should only add 1 or 2 reps at most. You don’t want to over-exert yourself.
The key is to never get too comfortable with where you’re at. Your body will eventually get used to the weights that you’re lifting and at that point it’s time to either increase the weight or increase the reps. The more you work your muscles the more they’ll develop and before you know it you’ll be lifting heavier than ever before.
Tip 3: Focus On Proper Form
I see a lot of people in the gym that have horrible form. I’m not just talking about a little bad form either; I’m talking about serious issues. They’re literally risking their own safety just to try to lift heavier weights.
This is something you definitely don’t want to do for many reasons.
First of all, if you’re using bad form then you’re more likely to get hurt. You’re using more weight than you should be and it’s putting a lot of stress on your body which can cause a lot of injuries. It seems like people only learn proper form when they finally get hurt enough to force them to re-evaluate their habits in the gym.
But more importantly, using good form is just better for building muscle in the long run. Let me explain…
Sources & references used in this article:
Vitamin D supplementation and its influence on muscle strength and mobility in community‐dwelling older persons: a systematic review and meta‐analysis by H Rosendahl‐Riise, U Spielau… – Journal of human …, 2017 – Wiley Online Library
Effects of different types of exercise on muscle mass, strength, function and well-being in elderly by PA Solberg, NH Kvamme, T Raastad… – European Journal of …, 2013 – Taylor & Francis
Sarcopenia: aging-related loss of muscle mass and function by L Larsson, H Degens, M Li, L Salviati… – Physiological …, 2019 – journals.physiology.org
Changes in muscle mass, muscle strength, and power but not physical function are related to testosterone dose in healthy older men by TW Storer, L Woodhouse, L Magliano… – Journal of the …, 2008 – Wiley Online Library
The relationship between grip strength and muscle mass (MM), inflammatory biomarkers and physical performance in community-dwelling very old persons by D Legrand, W Adriaensen, B Vaes, C Matheï… – Archives of gerontology …, 2013 – Elsevier
Trunk muscle attributes are associated with balance and mobility in older adults: a pilot study by P Suri, DK Kiely, SG Leveille, WR Frontera, JF Bean – PM&R, 2009 – Elsevier