Weight Training For Muscle Mass
If you plan to increase muscle mass you must do weight training, that is why we leave you a series of exercises that will help you in this process of meeting your goal of increasing muscle and toning areas of your body.
1. Barbell squats
This exercise helps develop the muscles of the glutes, legs, calves, and quadriceps. Likewise, you will help to strengthen the abdomen and shoulders, to start with this exercise it is recommended that you start with little weight and gradually increase it.
2. Push-ups
Do push-ups for about 30 seconds, try to keep the abdomen contracted, it may cost you a bit at the beginning, try to maintain the position for 30 seconds (static plank) this exercise is good for toning buttocks, arms and pectorals.
3. Lunges
The lunges is that type of self-loading exercise since it helps to tone the body without using any instrument since it involves large groups of muscles such as the quadriceps, gluteus maximus, and hamstrings.
4. Abs
Be careful if you become obsessed with the abs, this will cause overtraining in this area of the body, this is why if you are looking to mark this area, you should only combine strength with aerobic exercise. It is the best option, do it for about 15 minutes, 3 days a week, it will be enough that you do about 20 repetitions.
5. Side plank
It is not an easy exercise to do, but you must try, you must maintain balance while maintaining the posture, if it is the first time you do lateral planks do not overdo it, do the exercise slowly, with this exercise you work the lateral abs, the obliques, trapezius, and deltoids. Keep doing this exercise and soon you will see how your abdomen will harden and become marked, eliminating the fat that accumulates in this area.
6. Horizontal barbell row
It is a very basic exercise to help develop the muscles of the back area, and if you have a good technique when performing its execution you can work other muscles such as pectorals, shoulders, and forearms, this is possible if you lift a medium weight.
7. Deadlift
It is the best exercise when looking to increase muscle mass, if you combine it with other exercises for weight training that we propose here in this list, you will have better results, lift the deadlift with a bar or using weights in each hand, do 6 repetitions, start with little weight and then gradually increase.
