Gaining Muscle Mass - Proven Exercises

Growing muscles only comes when you ask that your muscles do more

. In other words, if you really want that extra muscle growth, you need to be doing exercises that ask more of your muscles than they normally give. Muscle will only grow to where what is demanded of it is easily met. More weight in your regular routine will give you more muscle as it grows to easily use that extra weight. Want more muscle? Make the muscles work harder. The exercises that have been used the most and shown to be success in building muscle mass are discussed in this article.

The Bench Press

Muscle is easily increased when you use this exercise. You will be able to see growth in your chest and shoulders as well as the triceps. Use either the dumbbell or the barbell with this exercise. To perform this exercise: 1)Lie flat on your back on a bench, 2)Hold a dumbbell or barbell above your chest at arm's length, 3) Lower the weights to your chest slowly, and 4) Raise the weights back up at full arm's length.

Bent Over Rows

To increase the strength in your upper back muscles you should have these exercises as part of your workout. Take a barbell and hold it in your hand. Bend your body in half till it is parallel to the floor. While you are bent, hold the weight toward the floor. Toward your chest bring the weight up. Upon the weights reaching you chest, let them slowly back down once again.

The Shoulder Press

A regimen that includes is exercise is destined to increase the muscle mass of your triceps and the shoulders. Get your body where it needs to be. Sitting upright or standing straight with weights in front of your shoulders is the ideal position. Next, bring the weights up and bring them back down. This should be repeated again and again.

The Biceps Curls

It is not hard to gain muscle when you use these exercises in your workout regimen. The frontal portion of your upper arms will increase as you use these exercises. You should be sitting or standing as you hold the weights down by your side. Weights are then lifted to the shoulders as the palms rotate to keep facing the body. After you touch your shoulders, let the weights return to the starting position You can repeat this as often as you like.

The Squats

The popularity of these muscles comes from the fact that they do more than work on just one area. They tackle the lower back, the upper legs, and the buttocks. Getting these done is very easy and not at all complicated. With your feet shoulder distance apart, stand straight. Decide whether or not to use dumbbells or a barbell. If you choose the dumbbells, you only have to hold them at your side. If you go with the barbell, you will have to place it across your upper back and hold it. When you are in position with the weights, you want to then bring your body down into a faux siting position before bringing yourself up to the standing position you started with. Do this again.

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by: Jack Bush

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