You can build muscle at any age.
Building muscle mass isn’t always an easy task. It takes hard work and dedication to build muscle.
However, if you want to get stronger and bulkier, there are specific exercises that you should try out.
If you want to build muscle mass, then you need to eat enough protein. Protein helps your body repair itself and builds muscle. If you’re going to gain muscle mass, you need to consume at least0.8 grams of protein per pound of your body weight.
Here are some of the best exercise that you can use to build muscle mass:
1) The Squat
The squat is one of the most effective exercises for building muscle mass. This exercise will help you improve your posture and make sure that your legs are strong.
To perform this exercise, stand with your feet shoulder-width apart. Your knees must be bent so that they form a 90-degree angle. Then, slowly lower yourself down until your thighs are parallel to the floor. Hold this position for 10 seconds before rising back up. Do five sets of 3 repetitions each time
Deadlifts are another excellent exercise routine for building muscle mass. These lifts focus on strengthening your posterior chain muscles, including the glutes, hamstrings, calves, and quadriceps.
To do deadlifts, start by standing straight with your feet hip-width apart. Bend forward at your hips and grab hold of something like a barbell or dumbbells. Slowly lift your body off the ground while keeping your core tight. Once you reach the top of your range of motion, slowly return to the starting position. Repeat this movement eight times in total.
3) Bench Press
Bench presses are also suitable for building muscle mass. They target the chest and shoulders. It strengthens the pectoralis major, deltoid, triceps brachii, and anterior portion of the serratus anterior muscles.
To bench press, lie at on the floor with your hands placed underneath your head. Lift your upper body off the floor and keep your elbows close together. Lower your body towards the floor as far as possible without touching it. When you feel comfortable, push yourself back up again. Perform four sets of 12 reps each.
4) Bicep Curls
Bicep curls are another great way to build muscle mass. They target the biceps and forearm muscles. It strengthens the biceps brachialis, exor carpi radialis, palmaris longus, and pronator metabolic rate. A study conducted by the National Institute of Health found that people with higher MR tend to lose more fat when dieting than those with low MR.
To increase MR, you can engage in regular physical activity. For example, walking for 30 minutes every day would burn about 100 calories.
You may also consider taking supplements that contain caffeine. Caffeine has been shown to boost metabolism.
However, it would help if you did not take too much caffeine because it could cause insomnia.
5) Triceps Dips
Triceps dips are an excellent workout routine for building muscle mass. It targets the triceps brachii, teres minor, and infraspinatus muscles. As such, it increases the thickness of these muscles.
Start by lying face-down on the floor. Place your arms behind your head and extend them outwards.
Now, slowly raise your arms above your head. Keep your elbows slightly bent. Repeat this movement eight times. It would help if you only went halfway up before returning to the starting position. This is one repetition.
Squats are another excellent exercise routine for building muscle mass. They target the quads, gluteus maximus, adductors, and hamstrings. As such, it builds strength in the legs and buttocks.
Begin by sitting on the edge of a chair with your feet firmly planted on the floor. Next, bend your knees and place your weight on your heels. Then, lower your body until your thighs are parallel to the floor . Straighten your legs and stand upright.
7) Leg Extensions
Leg extensions are yet another excellent exercise routine for building muscle mass. They target the quadriceps femoris, vastus medialis, gastrocnemius, soleus, and tibialis anterior muscles. As such, they strengthen the leg muscles.
Begin by standing straight with your feet shoulder-width apart. Bend at your hips so that your torso forms a 45-degree angle to the ground. Your knees should be slightly bent. Slowly lift your right foot off the floor while keeping your left knee on the floor. Hold this position for 10 seconds. Return to the starting position and repeat the same thing with the other leg. Do five repetitions with each leg.
8) Cable Pull Throughs
Cable pull-throughs are an effective exercise routine for building muscle mass. They target the pecs, deltoids, lats, and trapezius muscles. As such, it helps develop the chest, shoulders, and traps.
Stand facing away from the cable machine. Put both hands on the handles of the cable machine.
Grab hold of the handle using your palms. Stand up straight with your feet shoulder-width apart.
Keeping your back naturally arched, slowly pull the cable machine forward. The closer you get to the end of the cable, the harder you will need to work. When you reach the end of the cable, stop pulling and return to the starting position. That’s one rep. Repeat the same thing with the other side. Do three sets of 12 reps with each arm.
9) Dumbbell Curls
Dumbbell curls are an effective way of building muscle mass. They target the bicep, deltoid, triceps, and pectoral muscles. As such, they help build upper body strength. Stand holding two dumbbells next to your sides. Raise your arms over your head as if doing a pushup. Lower your arms down towards the floor. Continue lowering your arms until your forearms touch the base. Now, curl the weights upwards. Once again, continue lowering your arms until your forearms touch the floor. That’s one repetition. Repeat the same thing with the opposite arm. Do four sets of 15 reps with each component.
10) Chest Presses
Chest presses are yet another excellent exercise routine for building muscle mass. They target the pectoralis major, latissimus dorsi, teres major, and serratus anterior muscles. As such, they help develop the chest, shoulders, and traps.
Lie face down on the floor. Place your hands under your shoulders. Extend your arms outwards like a starfish. Keep your elbows close together. Lift your chest off the floor. You can either keep your arms straight or bend them at the elbow. Either way is acceptable. Inhale deeply as you press your chest upward. Exhale when you lower your chest back to the floor. Perform 8-12 reps per set.
These are some of the exercises to try if you wish to build muscle mass!