The best exercises to gain muscle

Muscles increase in mass as more is demanded from them. You need to do the right exercises that ask a lot of you muscles. For example, if you only lift twenty pounds then your muscles will only grow enough to where you can easily lift those weights. Change your workout to begin trying to lift more weight. You will find that your muscles will begin to grow to where that extra weight is not that hard to work with. It all comes to down to making the muscles work harder to get that extra mass. Numerous exercises are recommended by many to help you build muscle, but below are a few that have been proven to work over the years.

The Bench Press

Most everyone will tell you that this exercise is the best to increase muscle mass. The muscles in your chest, triceps, and shoulders are all effected. You can use either dumbbells or barbells. To do this exercise you simply lie back on a bench. Hold the barbell (or dumbbell) above your chest at full arm length. Lower and raise the weight slowly.

Bent Over Rows

To really build up your back muscles you need to perform these exercises. To perform these exercise you start off by holding a barbell or even dumbbells in your hands. Bend your whole body forward until you upper body is in line with the ground. While you are in that position, extend you arms and hold the weight near the floor. Now, bring the weight up to your chest. Lower the weights and repeat slowly.

The Shoulder Press

Increase the muscle of your shoulders and triceps with this workout. Start off by getting into position. You may either start off sitting down our standing straight up. Hold your hands a barbell or set of dumbbells right in front of your shoulders. Repeatedly push the weights upward and bring them back down.

The Biceps Curls

Increasing muscle can easily be done with these exercises. They are designed to build the muscles in your upper arms that usually grab everyone’s attention. Hold weights at your side facing your body. You can either be sitting or standing. Both arms should be flexed as the weights are brought to the shoulders. As you do this, rotate the hands till they are facing the shoulders. Now, lower them again.

The Squats

You work on more than one set of muscles with these exercises. They focus most on the lower back and upper legs. These are easy to do. Stand straight with you feet shoulder distance. You want to either hold a barbell across your upper back or have dumbbells held at you side. From the standing position, lower yourself with the weights into a sitting position and then stand back up. If desired, repeat.

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