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Gaining muscle mass is one of the goals that the vast majority of us pursue. To do this we need to work the different parts of the body. To achieve this we want to offer you in this post a killer training routine, but at the same time simple, so that everyone can do it.
This is because weights allow you to challenge your body and stimulate muscle growth effectively. Additionally, gaining muscle mass has many benefits, including greater strength, better physical appearance, and greater overall health.
Let’s not forget that working with weights will help increase basal metabolism and energy consumption at rest. This will help us tone and hypertrophy our muscles, while increasing calorie consumption. Working with weights will help us increase basal metabolism and consume more calories at rest.
Show Off Bigger Muscles in a Few Months With This Killer Routine.
Below, we present a training routine of five exercises to work all parts of the body and maximize your muscle gain .
1. Squats for killer legs.
Squats are a compound exercise that works several muscle groups at once, including the glutes, quads, and hamstrings. It is one of the exercises that should be present in every leg routine.
To do it we must start working with a loaded bar and place it on the back of the shoulders . We can place it on the trapezius or against the chest, since we can do front or back squats, changing the work angle. We can perform squats with the load from behind or in front. Depending on the option we choose, we will change the work angle and the incidence in one part or another
Once positioned in this way, we will lower our body, keeping our back straight and our knees behind our toes. It is important to bring your butt back and contract your abdomen to achieve the best effect. Repeat this movement 8 to 12 times.
2. Pull-ups, essential for a strong back.
A must for back work are pull-ups. This is an excellent exercise to work the back muscles, especially the latissimus dorsi, shoulders and trapezius.
We will simply need our own weight to perform the exercise. Furthermore, a bar to hold on to will be enough to get started. Although we can help ourselves by using an elastic band to help us rise more easily. With the weight of our body we can perform this exercise and activate the muscles of the back and make them grow
We will grab the bar with our hands shoulder-width apart, activate the scapulae and begin to raise the body through the action of the muscles. Hold the high position for 2 seconds and lower yourself in a controlled manner. Do 8 to 12 repetitions.
3. Chest press to get a chest of steel.
For pectoral work we are going to focus on a classic that does not fail. The chest press is one of the best exercises to work the chest muscles and triceps.
Let’s not forget that we can do this exercise in different ways , as we can vary the angle, inclining or declining the bench on which we are going to stand. This will make us focus more on the upper, middle or posterior part of the pectoral. Depending on the angle at which we work the press, we will be able to impact the upper, middle or lower part of the pectoral
We will lie on a bench with our feet firmly planted on the floor and the bar loaded on our upper chest. We will push the bar upwards through muscle activation. The elbows will be close to the body, the scapulae supported and contracted against the bench , since all the tension will be concentrated in the pectoral muscles. Repeat this movement 8 to 12 times.
4. Military Press for strong shoulders.
Another explosive exercise at a muscular level is the military press, which is an excellent exercise to work the shoulders and triceps. It is a simple but very effective movement.
To do it we will need a bench to lean on, or we can do it standing up. Sitting we will concentrate the movement more, since we will not use the rest of the body to propel ourselves. As it is an exercise that raises the load above the head, it is important to control the exercise and perform it correctly to impact the shoulders and not hurt ourselves.
We must grab the bar in front of the chest with our hands shoulder-width apart. We will push the bar upward by activating the muscles involved in the exercise. We are going to lift the load above our head, that is why body control is important and technique is important, so as not to hurt ourselves. Repeat this movement 8 to 12 times.
5. Biceps and Triceps Curl for incredible arms.
Lastly we are going to stop at the biceps and triceps curls to work the arms . Both exercises have the same mechanics, only in an antagonistic way, since the movement to work the biceps is completely opposite to the one we will do to work the triceps.
What we do recommend is to do it in a concentrated way to achieve a greater impact on the muscles, since these are medium muscles, and as we load them with weight, they will transfer the tension to other muscles. It is important to perform these exercises in a concentrated manner to isolate the muscle and work it intensely.
Sit on a bench with your elbows resting on your thighs. Hold a dumbbell in each hand and lift one of them until your forearm is perpendicular to the floor. Slowly lower the dumbbell and repeat the movement with the other arm. Perform 8 to 12 repetitions for each arm.
For the triceps we will stand in front of a high pulley, grabbing it with both hands. The elbows are close to the trunk , and what we will do is carry the load from top to bottom. The movement, like the previous one, will be slow and controlled at all times, to focus the tension on the triceps.
In addition to these exercises, it is important to work your abs with abdominal planks and perform some aerobic exercises such as supersets, HIIT or running to improve cardiovascular health and burn fat.
Remember that to gain muscle mass, you must maintain an adequate diet and good rest, since these two factors are essential to maximize your results in the gym. By following this training routine consistently, you will be able to achieve your muscle gain goals in no time.
