Top 4 Exercises Anyone Can Do To Increase Muscle Mass

For some of us, trying to increase muscle mass and bulk up, can be a frustrating process. You’ve added the extra protein to our diet and hit the gym almost every day for weight training but you still can’t bulk up the way you want. So what’s the secret? The key to gaining muscle mass is a good workout routine (with the right moves) and consistency. So, keep drinking those protein shakes, bring on the carbs and next time you hit the gym, try out these muscle building moves.

When you don’t want the moves like Jagger but rather the moves of  Schwarzenegger. Try these…


Dumbbell bench presses

Pick dumbbells with a weight that you are comfortable with but one that will also make you break a sweat. Lie on your back, with arms in a push up position, while holding the dumbbells in both hands. Push the dumbbells up as you straighten your arms and then bring them back down, to the bent push up position. Incorporate ten reps of ten, of this exercise into your workout routine, to help gain mass and definition in your chest and pecs.

Barbell squat

Just like a normal squat but with the addition of a barbell, this exercise is perfect for gaining leg and glute definition. Chose a safe amount of weight to evenly add to the barbell and begin with your feet apart. Hold the barbell on top of your shoulders, behind your head. Squat down with your chest out and head facing forward. Keep your hips back and move your knees forward. Commit to doing ten sets of ten of these in your work out routine for muscular quads in no time.

Always use stretching and light cardio to cool your body down after performing any dumbbell exercises.

Weight crunches

If your focus is on toning those abs, try normal crunches on the floor with the addition of weights. Lie flat on your back while holding a weight to your chest. Curl your body up off of the floor and hold midway up your thighs for a few seconds, while your lower back is still on the floor. Lower yourself back down to lying flat on the floor and repeat. Try this exercise twenty times a rep three to five times during your routine.

Bicep curl to shoulder press

This variation on a standard bicep curl adds slightly more difficulty, which means faster results for your biceps. Pick a weight to start with and hold the dumbbells down at your sides with the palm of your hands facing forward. Then with control, curl your arms all the way up at the elbow. Once your hands have reached your shoulder blades, extend your arms upward and press above your head with the weights. Hold this position for a few seconds before returning back to the starting position with as much control as possible. Repeat this exercise five to ten times throughout your work out routine.

Popeye the Sailor Syndrome – a man who will only work out his arms.

For best results, follow a strict diet plan that provides you with enough fuel (don’t over do it) for your workout. And remember, when it comes to seeing results, nutrition and exercise play a fifty-fifty role. Vary your routine throughout the week and be sure to evenly workout each part of the body (proportion is key) Keep your muscles working hard and be sure to switch up your workout routine every couple of weeks and before you know it, you’ll have that muscular physique you’ve been waiting for.

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