Are you tired of feeling like a string bean? Want to bulk up and add some girth to your physique? Well, grab your weights and protein shake because we’re about to turn you into a muscle monster!
Resistance training, also known as weightlifting, is key to increasing muscle mass. Think compound exercises like squats, deadlifts, bench press and rows. These exercises are great because they work multiple muscle groups at once. And trust us, you’ll feel like a superhero (or supervillain, depending on your workout playlist) lifting all that weight.
Don’t forget about cardio! It’s not just for skinny runners. Cardiovascular exercise like running, cycling, or swimming will improve your overall health and endurance, making weightlifting even easier. Plus, it’s a great way to burn off all those extra calories from the protein shakes and steak you’ll be consuming.
Speaking of protein shakes and steak, nutrition plays a big role in muscle growth. Make sure you’re consuming enough calories and protein to fuel those muscle gains. A calorie surplus, meaning consuming more calories than you burn, is necessary for muscle growth. So go ahead and indulge in that second helping of chicken parmesan. Your muscles will thank you.
It’s really as simple as that. Lift big, eat big, and be consistent. Here’s a breakdown of the three major mass building exercises for easy reference:
1. Bench Press
The bench press, also known as the ultimate test of manliness, is the king of all upper body exercises. This exercise will have you flexing your pecs, triceps and shoulders in no time.
To start, lie down on a flat bench with your feet firmly planted on the ground. Grab the barbell with a grip that’s slightly wider than shoulder-width apart, and lift the bar off the rack with the help of a spotter (or if you’re feeling brave, do it alone). Take a deep breath and lower the bar towards your chest, keeping your elbows tucked in. Once the bar is at chest level, push it back up to the starting position with all the power your chest, triceps and shoulders can muster.
Maintain proper posture by keeping your shoulder blades pinched together and your core engaged throughout the movement.
2. Squats
Are you ready to give your glutes the workout of their life? Look no further than the squat, the ultimate exercise for building a booty of steel.
To start, position a barbell across your shoulders, stand tall with your feet shoulder-width apart, and take a deep breath. Slowly lower your body as if you’re sitting back into a chair, making sure to keep your chest up, your back straight, and your knees behind your toes. Once your thighs are parallel to the ground, power back up to the starting position.
Engage your core and keep a neutral spine throughout the movement to avoid any injuries.
3. Deadlifts
To start this exercise, stand in front of a loaded barbell with your feet hip-width apart. Bend down and grip the bar with your hands, making sure your grip is slightly wider than your hips. Keep your chest up, shoulders back and core tight, then lift the bar off the ground by driving through your heels. Once you’ve lifted the bar to your hip level, make sure your shoulder blades are squeezed together, and lower it back down to the ground.
