In order to gain mass and weight, you will need to focus your
muscle gaining workouts towards heavy free weight exercises. While there
are other ways to stimulate muscle growth and weight gain, in my
opinion, none are more effective than high weight / low repetition
weight training workouts.
Follow these basic weight training tips for maximum muscle gain...
•Train each body part only 1 time each week
x x x
•Train each body part to failure each workout
•Train no more than 2 body parts per workout
•Each workout should last no longer than 1 hour
•Each workout should consist of basic compound exercises.
•Each set should be in the 6 - 8 repetition range. Heavy enough weights that you could not possibly perform more than 8 reps with decent form.
Workouts To Gain Muscle Mass
Alright so what kind of muscle gaining workouts should you be doing in the gym?
Well, you should stick to all the compound exercises like Squats, Deadlifts, Bench press, Pullups (or rows), Overhead pressing.
These movements will stress your entire body and cause it to grow as a unit, with no weak links. Other than that, all you need is a bit of running or other high-rep work for your calves. Heavy squats and deadlifts will stress the soleus muscles of your calf complex, but calves are probably not suitable for direct.
Squats
Major Muscle Groups: Quads, hamstrings, glutes, lower back
Minor Muscle Groups: Lower legs, upper back, core stabilizing muscles, hip complex
Deadlifts
Major Muscle Groups: Grip, lower back, hamstrings, traps, back of shoulders
Minor Muscle Groups: Lower legs, core, upper legs, isometric work for biceps, and virtually everything else.
Bench press
Major Muscle Groups: Pecs, triceps, front of the shoulders
Minor Muscle Groups: Serratus muscles at side of ribs, side of shoulders, neck
Pullups (or rows)
Major Muscle Groups: Lats and upper back, biceps, grip
Minor Muscle Groups: Core, neck
Overhead pressing
Major Muscle Groups: Shoulders, triceps
Minor Muscle Groups: Core stabilizing muscles, neck
Compound Exercises
Compound exercises is that set of exercises that create multi-joint movements and the entire exercise depends on the coordinated actions of various muscle groups so that the end-result is that two or more joints move with the help of a range of motion. You will be surprised to note that with the help of just a half-dozen exercises, you can in turn carry out a full-body workout and you can not only achieve overall fitness of your body in this manner but can also develop muscle mass and the entire exercise regimen will lead to strengthening of your body.
The main purpose of performing muscle gaining workouts like the compound exercises is that they help in developing the body as a whole and do not consider the body as a collection of unrelated parts. Body cannot be referred to as a collection of unrelated parts and if you train it in such a direction, you are sure to hurt yourself.
Here's an example of a good muscle mass routine. You need to switch things up every couple of weeks, and at the longest, every four weeks.
Day #1: MONDAY
Bench Press - Perform 1 set each of 12 reps, 10 reps, 10 reps.
Incline Bench Press -12 reps, 10 reps, 10 reps.
Military Press -12 reps, 10 reps, 10 reps.
Lateral Raise -3 Sets of 12 reps
Triceps Ext -3 Sets of 12 reps
Triceps Kickback -3 Sets of 12 reps
Day #2: TUESDAY
Lat Pull Down -Perform 1 set each of 12 reps, 10 reps, 10 reps.
Seated Row -12 reps, 10 reps, 10 reps.
Shoulder Fly -12 reps, 10 reps, 10 reps.
Shrugs -3 Sets of 12 reps
Preacher Curl Palms Down -3 Sets of 12 reps
Hammer Curl -3 Sets of 12 reps
Day #3: WEDNESDAY
Take a day off. Eat plenty and sleep.
Day #4: THURSDAY
Squat - Perform 1 set each of 12 reps, 10 reps, 10 reps.
Lunges -3 Sets of 12 reps.
Dead Lift -3 Sets of 12 reps.
Leg Curl -3 Sets of 12 reps
Toe Raise -5 Sets of 12 reps
Days #5,6,7: FRIDAY, SATURDAY, SUNDAY
Eat, rest, and eat more! Remember, your goal is to build mass. You may start working out on Saturdays after a couple of weeks, but keep it light!
After four weeks of following this muscle gaining workouts, switch to another weight lifting routine.
Follow these basic weight training tips for maximum muscle gain...
•Train each body part only 1 time each week
x x x
•Train each body part to failure each workout
•Train no more than 2 body parts per workout
•Each workout should last no longer than 1 hour
•Each workout should consist of basic compound exercises.
•Each set should be in the 6 - 8 repetition range. Heavy enough weights that you could not possibly perform more than 8 reps with decent form.
Workouts To Gain Muscle Mass
Alright so what kind of muscle gaining workouts should you be doing in the gym?
Well, you should stick to all the compound exercises like Squats, Deadlifts, Bench press, Pullups (or rows), Overhead pressing.
These movements will stress your entire body and cause it to grow as a unit, with no weak links. Other than that, all you need is a bit of running or other high-rep work for your calves. Heavy squats and deadlifts will stress the soleus muscles of your calf complex, but calves are probably not suitable for direct.
Squats
Major Muscle Groups: Quads, hamstrings, glutes, lower back
Minor Muscle Groups: Lower legs, upper back, core stabilizing muscles, hip complex
Deadlifts
Major Muscle Groups: Grip, lower back, hamstrings, traps, back of shoulders
Minor Muscle Groups: Lower legs, core, upper legs, isometric work for biceps, and virtually everything else.
Bench press
Major Muscle Groups: Pecs, triceps, front of the shoulders
Minor Muscle Groups: Serratus muscles at side of ribs, side of shoulders, neck
Pullups (or rows)
Major Muscle Groups: Lats and upper back, biceps, grip
Minor Muscle Groups: Core, neck
Overhead pressing
Major Muscle Groups: Shoulders, triceps
Minor Muscle Groups: Core stabilizing muscles, neck
Compound Exercises
Compound exercises is that set of exercises that create multi-joint movements and the entire exercise depends on the coordinated actions of various muscle groups so that the end-result is that two or more joints move with the help of a range of motion. You will be surprised to note that with the help of just a half-dozen exercises, you can in turn carry out a full-body workout and you can not only achieve overall fitness of your body in this manner but can also develop muscle mass and the entire exercise regimen will lead to strengthening of your body.
The main purpose of performing muscle gaining workouts like the compound exercises is that they help in developing the body as a whole and do not consider the body as a collection of unrelated parts. Body cannot be referred to as a collection of unrelated parts and if you train it in such a direction, you are sure to hurt yourself.
Here's an example of a good muscle mass routine. You need to switch things up every couple of weeks, and at the longest, every four weeks.
Day #1: MONDAY
Bench Press - Perform 1 set each of 12 reps, 10 reps, 10 reps.
Incline Bench Press -12 reps, 10 reps, 10 reps.
Military Press -12 reps, 10 reps, 10 reps.
Lateral Raise -3 Sets of 12 reps
Triceps Ext -3 Sets of 12 reps
Triceps Kickback -3 Sets of 12 reps
Day #2: TUESDAY
Lat Pull Down -Perform 1 set each of 12 reps, 10 reps, 10 reps.
Seated Row -12 reps, 10 reps, 10 reps.
Shoulder Fly -12 reps, 10 reps, 10 reps.
Shrugs -3 Sets of 12 reps
Preacher Curl Palms Down -3 Sets of 12 reps
Hammer Curl -3 Sets of 12 reps
Day #3: WEDNESDAY
Take a day off. Eat plenty and sleep.
Day #4: THURSDAY
Squat - Perform 1 set each of 12 reps, 10 reps, 10 reps.
Lunges -3 Sets of 12 reps.
Dead Lift -3 Sets of 12 reps.
Leg Curl -3 Sets of 12 reps
Toe Raise -5 Sets of 12 reps
Days #5,6,7: FRIDAY, SATURDAY, SUNDAY
Eat, rest, and eat more! Remember, your goal is to build mass. You may start working out on Saturdays after a couple of weeks, but keep it light!
After four weeks of following this muscle gaining workouts, switch to another weight lifting routine.
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