Muscle building requires heavy weight lifting. You will need gym access to perform specific exercises for the free weight section. Bodyweight exercises can be best for maintaining muscles and weight loss, but if you are serious about your weight training goal, then you will need help from the gym with a bench, squat rack, barbells, and pull-ups, chin-ups, and dips to be most efficient. If you want to develop functional size and strength, then you will need a full-body routine with various exercises that train many muscle groups.
Exercise for Building Muscles
Table of Contents
Abdominal Muscles
The abdominal, also called abs, structure the forward portion of the middle, i.e., the stomach. Understand that muscular strength shouldn’t be extended. They should be strengthened all things considered. There are 2 best activities to strengthen the abs.
Twisting Crunches
Twisting crunches are best for the abs and obliques, which are muscle groups for forming side body.
- Lie down a level on back over a workout mat.
- Flex knees and ensure your soles of the feet level to the floor.
- Keep both hands back of your neck and do not let your chin reach the neck.
- The gravity provides resistance. Lift the back by pulling yourself upward while using the strength to the abdominal muscles. Avoid twisting your neck while doing the crunch. You have to flex the torso instead to make left elbow tips to the right side at the knee.
- Similarly, simple crunches exercise also helps to strengthen abdominal muscles.Â
Leg Raises
Leg raises are the best exercise for strengthening and toning core muscles and abs. It can be done on a bench or mat.
- Lie down over your back on the workout mat. Keep your arm at your sides and palm on the floor.
- Gently lift both legs at 90-degrees, so that they are in level with the hips. Slowly get down the legs at an angle of 45-degrees.
- Lift them back again to align with your hips. Keep doing this exercise for one or two minutes or till you can sustain it.
- Bring your legs back over the ground and rest for one minute, and keep doing exercise again.
- Initially, you may flex the knees a little to make it work. You can also use your hands to support your lower back as you lift the legs.
Erector Spinae
The erector spinae are the lower back muscles. In the fitness world, trainers influence strengthening the lower back more. The cat stretch is the most efficient exercise for the lower back muscles.
As the name advised, this workout requires you to position your body like a cat. You need to get on all four over a workout mat.
- Assume a table position. Your arms should be under the shoulders and knees under your hips. Your shins should be level over the ground and pointing backward.
- Ensure your fingers are reached out and positioned forward. You should be looking at the floor.
- Now, gently push your belly to the spine, so that the spine forms an outward curve. Stay at this point for 10-20 seconds and take deep and long breaths.
- As you come back to your normal position, slowly breathe out. Perform this workout four 4-6 times again.
Gluteus
These muscles belong to the buttocks. It is yet another major muscle group that can include oomph to your look if properly grown. Leg press and squats are the best ways to get a shapely butt.
Squats
- Stand upright with legs 2-feet apart from each other.
- Expand hands in front of your chest, so that they face front. Take a breath.
- Now, keep weight above heels and flex your buttocks back a little. Your knees would be flexed as well, causing your thigh and butt muscles to stretch.
- Hold back straight and exhale. Come back upward to stand upright again.
- Keep doing 20-squats, originally. You do 30-40 squats at one time if your stamina allows.
Leg Press
You would get surprised to know that leg press exercise help to develop gluteus muscles and front muscles of thigh and hamstring muscles.
Leg presses are performed using specialized equipment, there is a leg press machine.
- Take a comfortable position on the seat of the machine and keep feet at a distance of one foot from each other over the platform in the forward direction.
- Make sure soles lie flat against the platform surface.
- The knees should e level to the feet and in forwarding of the chest. This posture makes sure you are seated properly over the machine. Hold on to the safety handlebars over the side of the machine.
- Now, take one breath and let it outside. Push the platform front side with heels till legs become straight in the front direction.
- The resistance provided by the weight back of the platform helps to strengthen thigh and butt muscles.
- Inhale again, return to the starting position by flexing knees to get them in front of the chest and straight to the knee again.
The Quadriceps
The quadriceps is the muscle in the forward part of the thigh. The leg press and squats explained the benefits to develop quadriceps. There is one more exercise know as lunges, which can provide you fabulous thighs. This workout can also be performed without dumbbells. People with knee problems should not perform this workout, as it keeps more pressure on the knees.
- Stand upright with a dumbbell in every hand.
- Place right leg front, about 2-3 feet, flex forward, and bend the knee so that your shin is perpendicular to the ground. Turn the left knee as well, so that it almost reaches the ground.
- Put in that time for one moment.
- Do the right foot heel and move back to the starting point.
- Repeat this for the left leg front. Do the training for the exercise number supported by the trainer.
The Hamstrings
As explained previously, hamstrings are the thigh and back muscles. Apart from leg extensions, squats, and leg curls are the best ways to tone and strengthen hamstrings.
Leg Extension:
- This exercise is done on one leg extension machine that contains a leg pad. It works as a weight to provide resistance. It is advisable to do this exercise under the guidance of a trainer. Remember leg extension is not suitable for people with knee problems. Leg extension must be done using no weight or lightweight to reduce stress on knee joints.
- Step on leg extension machine to keep back straight opposite to support knees straight to the ground. Slowly hold on to the handlebars at the machine side.
- Exhale and raise the leg pad using the lower part of the legs by aligning knees on the front side.
Leg Curls
Leg curls are also done using a machine. Another good exercise to build muscles. The machine provides substantial resistance required for the growth of hamstrings. This particular exercise is commonly known as seated leg curls.
- Take a convenient position over the leg curl machine to keep back straight against to help pad.
- Make sure to adjust the machine according to your height.
- Keep knees straight to the ground.
- The lower part of the leg should be right side in front of the leg pad.
- Rest the lap pad in the lap, just a little below the thighs. Hold the safety handlebars of the lap pad.
- Raise the legs to make them upright in the front direction. It is the opening position.
- Draw the leg pad backward with thighs by flexing the joint and hold on for one moment.
- Do not bend your torso. Use the power of leg muscles.
- Exhale and move backward to the starting point and redo the exercise.
Trapezius
This muscle group is located in the upper back and mid-back. Learn the right workout for developing muscles. Upright rows and shoulder shrugs are the two most efficient exercises for developing back muscles.Â
Upright Rows
- The upstanding lines exercise can be performed utilizing a hand weight or hand weight, contingent on your endurance. It helps construct and reinforce the muscles of the shoulders too.
- Grip onto the bar of the hand weight at shoulder width while you remain with your back straight.
- Pull the barbell upwards towards your shoulders. The wrists would curve marginally as you raise the hand weight.
- Calmly inhale while you bring down the barbell. Rehash the activity as prompted by the mentor.Â
Shoulder Shrug
The shoulder shrug is an exercise performed with the help of dumbbell sets. It is the best exercise for shoulder muscles to develop the traps for beginners who wish to try upright barbell rows.
- Hold a dumbbell in both hands and stand with a straight back.
- Keep feet at shoulder-width apart from one another.
- Now, gently lift shoulders upwards as you regularly shrug.
- Lift them as much as high possible. Do not push too hard in the starting.
- Hold on for one moment and gently get them back to normal position.
- Repeat the workout as suggested by the trainer.
Now you know what muscle groups are important and how their right growth can improve your physique. Make sure to do the workout with dedication and under the guidance of a professional trainer.
Important Muscle Training and Tips for Weight Lifting
Warm-up before exercising
- Do not go to a gym and lift 45-pound plates on the bar without a warm-up.
- Make sure to increase your heart rate and warm up muscles in the right way by doing lunges, jumping jacks, hip raises, bodyweight squat, leg swings, jumps, and push-ups.
- After that, always begin with doing 1-2 sets of lifting only the Bar.
Have A Focused Form
If you are doing incorrect body weight, you might grow bad habits.
However, if you perform a barbell squat incorrectly with 405 pounds over your shoulders, you could do some serious damage. If you are starting, check ego at the do: begin with a very lightweight and ensure to perform the workout properly. There is no shame in beginning with a bar. You can always include more weight next week if this week is easier.
Stimulate, Don’t Destroy
Try to do one more rep left when you finish a set. Some trainers will teach working on muscles to get a tear, injury, sore muscles, and poor form.
Your muscles get developed while resting, not in the gym, therefore, do not worry about destroying them each day you step in the gym, it’s not worth it.
Change the time between workout sets
If you are performing 3-sets of 5-reps of a more heavyweight, it is okay to wait for 3-5 minutes between sets. You are focusing on pure strength.
If you are performing sets of 8-12 range, try to keep the time in sets near one minute or so. It will affect muscles in different ways.
Make sure to be consistent between sets and when performing the same exercise between weeks to track the progress.
Don’t overdo it
More exercise does not mean better lifting weight. You do not require to spend two hours in the gym, you do not need to perform 15 different types of chest exercise.
Three routines a week is more. You should not lift every day, as you need to give some time to your muscles for restoration.
Note Down Everything
Maintain a training journal, and write down exactly how many reps and sets you did for every workout. That way, you can contrast how you did this time with how you did last time. You will know how much more you require to lift this week to make sure you feel stronger than last week.
Follow A Routine, Make A Plan
The best thing you can perform is to make a plan to follow and stick with this plan. Choose a gym with comprehensive training and free bodyweight routine training.
Right diet and supplements are important to gain muscles. If you are skinny and trying to build muscles, then diet and supplements are done your 90% battle.
If you have been lifting weights for some time, but cannot seem to gain weight, then you are not consuming enough, it is simple.
Different Methods For Muscles Gain
Building muscles is not only about the workout but also about your food.
Eat Whatever You Want If You Are Leaner
Choose healthy foods containing 2000+ gm of protein and 3,500_ calories in any way like pasta, pizza, hamburgers, milk, chicken, proteins hakes, and muscle milkshakes. It will help to get 162-180 pounds in 30 days.
Eat more “healthy†stuff
Once you put on 10 pounds in 30 days, eat more
- shakes
- Oatmeal
- Brown rice
- Chicken
- Whole grain
- bread
- Eggs
- Beef
- Veggies
- Fruits
- Milk
Still not optimal, but it works and better inner than the previous method. Still relatively cheap, more brown rice, oats, and bread are not much expensive but increase more calories quickly.
Eat Paleo
Try eating paleo strategy to gain more weight and lose fat. It is certainly possible to weight gain on the paleo diet, but it is tricky and very expensive to get 4, 000 calories of paleo-approved food every day. More nuts, sweet potatoes, eggs, olive oil, yams, and chicken with fruit, grass-fed beef, and veggies.
GOMAD (Gallon of Milk a Day)
This method will only effective if you are lactose intolerant people. Healthy fats are also important for building strong muscles. Whole milk is a fast way to increase fat, carbs, calories, and protein.
You can adjust the milk consumed every day based on how your body responds to it.
Which Supplements Are Helpful to Build Muscle Quickly?
There are many supplements available in the market for muscle building. However, some are waste of time and money. Here are two important supplements to get help:
Protein Shakes
Protein shakes helps to meet your calorie and protein goals. Including a high-calorie protein shake can be very beneficial for muscle building.
Creatine Supplements
Creatine supplements help muscles to retain water and improve performance and make you push harder and keep you longer time in the gym.
How Vegan Can Build Muscle?
How many calories are necessary for muscle building?
It will depend on your situation like age, weight, and metabolism. Some people only need 2,500 calories and strength training will be enough to develop muscle.
For others, you might need to consume 4,000+ calories to keep weight. The only way to know is to track normal calorie consumption for some days, and then start including 500 extra calories every day for one week or two and see the changes.
How Many Calories You Should Be Consuming?
Choose the right calories calculator.
Will You Become Fat After Eating This All?
Yes, you will gain some weight but it will help. With muscle building, you will gain some fat due to calorie increase. This is the reason to choose the right number of calories every day.
If you can build muscle at 3,000 calories, but you are consuming 4000 calories you will gain 1-2 pounds of fat every week along with muscles.
However, if you need to consume 4,000 calories to develop muscle and you are only consuming 3,000, then you will not see any changes.
Everybody is different, so you need to experiment and get to know what works best for you.
Once you get to your aim fulfilled (try to aim for 10-15 pounds heavier than your actual goal for weight, you can scale back the calories, include in some extra races to the end of the workout, and keep lifting heavy to reduce fat.
What Is the Difference That You Are Skinny And Need To Lose Weight?
Yes, you can build muscles and reduce body fat at the same time. If you are consuming enough protein, and decent fat stores to pick from energy needs, you can develop muscles even while in a caloric deficit.
As long as you are resting and doing strength training, you can reduce body fat while still building muscles.
Now, it will happen if you have more fat storage in your body to use for energy. Once you begin to lean out some, you will likely need to increase calories to start developing more muscles.
Make sure to remember that you can build muscles while reducing weight if you:
Lift heavy
sustain a caloric deficit
Prioritize protein
Rest
Rest days for muscle building and strength
If you are skinny and trying to increase and build muscles, skip cardio-like plague.
Why because see at best marathon runners in the all over world, and compare their physique to someone like Usain Bolt, the best sprinter in the world with more muscles, and power.
Other Tips for Muscle Building
Eat Your Breakfast
Eating breakfast increases the energy and helps to stay full till the next meal. It also makes you eat healthily. A healthy breakfast includes smoothies, cottage cheese, and omelets.
Eat Every Three Hours
Eating the food at right time is important for boosting muscle mass. The easiest way is eating your breakfast, lunch, and dinner as a daily routine with meals post-workout, before bed, and with two snacks in between. By eating regularly helps to prevent hunger because eating small meals many times helps to prevent big meals. You will notice a slim waist and fewer cravings. Skipping a meal can led to overeating in the next meal or eating unhealthy foods. Therefore, eat at your fixed time to stop unnecessary hunger.
Add Protein In You Every Meal To Promote Muscle Mass
Protein is important to develop muscles. Try to eat at least 1 gram 454 gram of body weight. That is 200g per day if you weigh 91kg. The easiest way to get this quantity is to consume a whole protein source with each meal, which includes:
- Red meat. Beef, lamb, pork, etc.
- Poultry. Chicken, duck, turkey, etc.
- Fish. Tuna, sardines, salmon, mackerel, etc.
- Eggs. Eat the yolk, it’s a healthy cholesterol
- Dairy. Milk, cottage cheese, cheese, quark, yogurt, etc.
- Whey. Not necessary but best for easy post-workout shakes.
- Try vegan also such as tofu, lentils, seeds, and nuts.
Eat More Vegetables and Fruit with Every Meal
Most vegetables and fruits are low calorie, which you can eat a full stomach without gaining weight or fat. Vegetables and fruits provide plenty of minerals, vitamins, fiber, and antioxidants, which assist in digestion but avoid sugary fruits.
Eat Carbs Only After Doing A Workout
While carbs are important for energy. Most people eat more than they need. Limit carbohydrate consumption after exercise only.
Consume vegetables and fruit with each meal. These consist of some carbohydrates compared to whole grains except carrots, corn, and raisins.
Also eat bread, potatoes, pasta, oats, and quinoa to avoid white carbs.
Eat Healthy Fats
Healthy fats help to increase fat loss and absorb slowly. Make sure to eat well-balanced and healthful fats. Skip trans fats and margarine.
Hydrate yourself
Drink enough water as strength training leads to water loss from sweating and impairs muscle recovery. It will help to promote muscle mass. Water helps to prevent dehydration and hunger since an empty stomach can increase hunger.
Eat Whole Foods
Boost your muscle mass by adding whole food to your diet.
Whole foods are unrefined and unprocessed foods such as fish, meat, eggs, poultry, pulses, vegetables, oats, quinoa, rice, fruits.