Putting on muscle can boost your confidence, but it takes time and dedication. The good news is that you will see results if you put in the work and keep at it. Muscle growth requires both regular exercise and a balanced diet. You may build your muscles whether you exercise at home or in a gym by using the same exercises.
Bench press to build muscle
A bench press is an exercise that can be used to strengthen the muscles of the upper body, including the pectorals, arms, and shoulders.
Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press will put extra emphasis on the triceps and forearms.
Start with a weight that is easy for you to lift. Try lifting the bar while adding 6 to 10 pounds (2.3 to 4.5 kg) on each side if you’re just starting out. Grab the bar while keeping your arms shoulder-width apart. Until your arms are fully extended skyward, slowly lower the bar until it is at nipple level.
After a few months of practice, gradually raise the weight and reduce the number of reps per set to 6-10.
Simple Push-Ups
Position your arms shoulder-width apart in a plank position. When you reach the point where your chin contacts the ground, slowly lower yourself. Push yourself up to the starting position gradually.
Perform three sets of 10 push-ups. Your triceps will be worked more intensely the closer your hands are together. A workout you can perform anywhere is push-ups.
Deadlifts to build strong muscle
In front of you, set down a hefty barbell or two dumbbells. Slowly bend at the knees while keeping your back straight and your core active. Hold the weight in your hands and then stand up while keeping it close to your body. The weight should then be brought back to the ground gradually.
Three sets of ten repetitions should be performed.
Pick a weight that you find to be exceptionally heavy. When performing deadlifts, make sure that every muscle is working. Lift the weights with the assistance of your lower body. There are multiple versions of the deadlift. Explore these over time.
Doing Squat with weight
A barbell can be loaded with weights and placed on a rack so that it is just below shoulder height. The bar should sit comfortably just below your neck once you duck beneath it and stand up. Maintain a small bend in your knees and space your legs slightly wider than shoulder width. To put the weight on your back, pick up the bar from the rack and take a step backwards. Next, squat down while slowly lowering yourself. Use a full exhalation to lift yourself out of the squat.
Carry out 3 sets of 8 squats. It should weigh enough to make doing a squat challenging but not impossible.
Doing pull-ups to build muscle
Holding the bar horizontally, reach for one that is comfortably taller than you. Place your hands shoulder-width apart. Raise your legs back once you are hanging from the bar. Pull yourself up until your chin is level with the bar using only your arms. After that, lower yourself to get back to where you were.
The grip can be either overhanded or underhanded. Perform three sets of 10 pull-ups. Your lats, traps, and rhomboids are worked during this exercise.
Bicep and triceps curls to build muscle
Take a seat on a bench and grab a dumbbell. In between your thighs, place your hand. Lift the dumbbell to your upper chest by curling your arm upward while your elbow is resting on your thigh. Repeat with the other hand after switching. Perform three 8-rep sets.
With your torso and feet extended in front of the bench, position your hands shoulder-width apart on the bench. Slowly flex your elbows and squat down until your butt is almost parallel to the ground. Lift yourself back to your starting posture using your arms. Perform three 8-rep sets
Do Planks
Planks are actually quite simple to perform and require no equipment whatsoever. As such, exercisers of all types and goals will find planks to be perfect for their abdominal training needs.
To perform a plank, the exerciser will lie on all fours with their hands and feet supporting the body.
The elbows should remain slightly bent in this stance. In addition, the body should remain relatively flat and straight, with no sagging of the pelvis, knees or chest.
Overhead press
Hold a barbell or two dumbbells at chest- or shoulder height with your palms facing forward. Your arms should be fully stretched above your head when you lift the thing. Maintain a small bend in your elbow to prevent hyperextension. Then slowly move the weights back to their starting position. Perform three 8-rep sets.
Squatting with or without Weight
A barbell can be loaded with weights and placed on a rack so that it is just below shoulder height. The bar should sit comfortably just below your neck once you duck beneath it and stand up. Maintain a small bend in your knees and space your legs slightly wider than shoulder width. To put the weight on your back, pick up the bar from the rack and take a step backwards. Next, squat down while slowly lowering yourself. Use a full exhalation to lift yourself out of the squat.
Carry out 3 sets of 8 squats. It should weigh enough to make doing a squat challenging but not impossible.
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