When we decide to go to the gym, we usually have two goals in mind: to burn fat and gain muscle. However, throughout this second objective, we can realize that things are more complicated. The first thing you should know is what exercises are best for you to achieve your goal and, of course, how to nourish yourself after a day of training to increase mass in the shortest possible time.
If you are looking for fast results naturally, here is an exercise routine to increase muscle mass in the gym that will help you define a key training plan to gain muscle mass quickly. Follow the tips that, from aHOWTO, we present to you below.
Training plan to gain muscle mass
There are various gym routines to increase muscle mass, but it is necessary to take into account several aspects before starting to exercise. First of all, the ability to store fat in humans depends on the metabolism of each one, so not all bodies gain muscle mass with the same ease. The key to being able to meet your goal is to adjust your diet and training to the characteristics of your body.
Secondly, it is necessary to define a training frequency according to your physical conditions. You must try to work all the muscles of the body to gain mass evenly, as well as maintain a constant training rhythm.
Next, in aHOWTO we present a routine to gain muscle mass in 5 days. With it you can achieve the figure you want in a short time and, as its name suggests, you will start to see changes in a matter of days. Of course, perseverance and discipline are fundamental, as well as nutrition. To do this, we recommend you visit our article on Diet to gain muscle mass.
Exercise routine to increase muscle mass in the gym
Always start your exercise routine by warming up for at least five minutes. This will prevent muscle injury and get you ready for action:
Stretching: Lean on a wall to stretch your upper and lower extremities. You can also sit on a chair to ensure balance.
Walk: walk from one side of the room to the other, moving your arms to the sides, up and down. This warm-up is perfect for beginners who are hesitant to start with more energy.
Jumps: make small jumps in a stable point, opening and closing the legs. When you get more practice, also move your arms up and down on each side of your body to work all the muscles.
Squats: ideal for warming up. Performing squats is not as simple as it seems, because it does not consist only of rising and descending. Do not miss this article on How to do squats correctly at home.
Once the training is complete, it is time to start with the exercises to gain muscle mass. Follow the instructions that we will indicate below carefully to achieve the expected results.
Exercises to gain muscle mass at home: chest and shoulder press
Although it is true that you will need a bar to lift the weight that you think is relevant, you can easily perform these exercises from home. The chest press is ideal for gaining mass in the pecs while exercising your entire upper body. Let’s see how to press to gain muscle mass:
Lie down on a sturdy bench. If you don’t have one nearby, you can lie on the ground on a mat.
Take the bar that you are going to lift, but always making sure that you can tolerate the weight and that it will not injure you.
Grasp the bar with both hands and bring it forward (or up, depending on the position you’re in). Then slowly bring it closer to chest level.
Complete five sets of five repetitions each at least, pausing for 1 minute to avoid muscle fatigue. To do shoulder press, you will have to perform the same movement but standing up.
Push-ups also work your upper body, improving joint strength while gaining muscle mass. Follow the steps below to properly perform this home exercise:
Lie face down on the floor, supporting the palms of your hands.
Stretch your legs, bring them together and support the weight of your body on the balls of your feet.
Raise and lower your torso, slowly bending your elbows on each descent.
Keep your back straight and your legs firm to maintain stability.
Complete three sets of 10 push-ups each, resting 1 minute between each set. If you find it very difficult, you can do push-ups with your knees resting on the mat.
Dumbbell and barbell lifting is ideal for toning your arms while gaining muscle mass. This is how you should perform the dumbbell lift to increase the mass of your upper muscles:
Select dumbbells with the right weight for your strength and physical endurance. In this way, you will avoid injuries and extreme fatigue.
To start, raise and lower the weights from your thighs to chest level. In this way, you will work the biceps.
Then, stretch your arms out straight with the dumbbells attached. Bring the dumbbells closer to your shoulders, bending at the elbows to balance the force. Return to the starting position and perform several repetitions at a moderate speed to increase the tone of the biceps and shoulders.
Now raise your arms above your head. Slowly bend your elbows and lower the dumbbells. Raise and lower the weights behind your head, always making controlled movements. In this way, you will work the triceps without problems.
Alternate 10 reps of these dumbbell exercises over 20 minutes.
Exercises to gain muscle mass at home: pull-ups
Pull-ups are great for building muscle mass, toning your back quickly, and improving your posture. If you want to gain muscle mass in the correct parts of the body, you should perform this exercise in the following way:
Find a sturdy bench and place it just below the bar you will be hanging from.
Get on the bench and grip the bar firmly, with your fists in front of you to improve your grip. Your hands should be more than shoulder-width apart.
Push aside the bench with your feet and drop down. Fully extend your arms as you hang.
Keep your core straight and bend your elbows out to push yourself up toward the bar.
Contract your abdomen on each ascent. On the descent, watch your speed to avoid injuries.
Gain muscle mass fast with deadlifts
For all those who want to tone up and increase volume in a short time, the deadlift is an essential option in their exercise routine to gain muscle mass at home, as it works the upper and lower body, tones the back and improves your posture. To do the deadlift exercise correctly, follow these steps:
Select a bar with a weight according to your physical structure and leave it on the ground.
Stand in front of the bar, placing your feet just below it.
Bend your knees slightly and hold the bar firmly with both hands.
Push your chest out and contract your core as you come back up with the bar in your hands.
Stand up straight and hold the barbell at crotch level, keeping your torso upright and your arms steady.
Perform the lift slowly, making the greatest force with the gluteal and hamstring muscles.
Tone your arms and build bicep mass quickly and safely with the barbell bicep curl. This is a very complete exercise to work the arms, so make sure you grip the bar properly:
Stand firm in front of the bar, with your legs slightly wider than shoulder-width apart.
Keep your back completely straight and hold the bar with both hands.
Keep your palms facing you, then drive the bar up at a moderate speed until it touches your biceps.
Raise and lower the bar from your waist to your biceps.
Face pull to increase your strength and gain muscle mass
Increase your muscle mass progressively but safely with the face pull. This exercise will allow you to improve the stability of your waist while toning your shoulders, back, and forearms. It is also one of the most powerful machines to work the upper part of the body, so follow these steps to perform the exercise correctly:
Get a rotary pulley to perform the exercise. We are talking about a training plan to gain muscle mass in the gym, but if you want this machine to also serve you for an exercise routine to gain muscle mass at home, you should get the equipment indicated in a specialized sports store.
Stand in front of the rotating pulley, hold the ends of the rope with both hands and spread your legs a little more than your shoulders. Next, slightly bend your legs.
Pull the rope hard, away from the pulley as far as your arms can reach.
Bring your elbows back and bring the handles of the rope up to chest height. Complete the exercise by bringing the rope back and forth several times at a moderate speed.
Get in shape with the hip thrust
The arms and back are very difficult parts of the body to tone, so it is worth spending more time on them. However, we cannot forget about the glutes, the lower back and the abdominals. If you want to define your buttocks well while gaining muscle mass, perform the hip thrust exercise in all your routines. With this exercise you can tone your abdominal core and hip flexor muscles, along with your butt:
Lie down on a mat to comfortably support your back.
Bend your knees, planting your feet on the ground.
Extend your arms to the side of your body, on the mat and, without exerting force with them, begin to raise and lower your pelvis. As you perform the movement, keep your torso straight and your knees bent.
On each ascent, contract your glutes for a few seconds.
Do three sets of 15 reps each. Remember to keep pressure on your buttocks for proper toning.
GAP exercises to gain muscle mass
As we have already mentioned, it is necessary that we dedicate a few extra minutes to working shoulders, back and arms, since they are areas where you will notice the increase in muscle mass immediately. However, it is essential that we do not forget the buttocks, legs and abdomen, as they are parts of the body that also require constant toning.
Instead of proposing exercises to do on separate days, we propose a GAP exercise routine that will help you work your buttocks, abdomen and legs at the same time. Do you want to notice improvements in record time? if so, don’t miss this article on 12 GAP Exercises at home.
Exercise routine to increase muscle mass in the gym or at home
Next, we propose a training plan to gain muscle mass at home or in the gym. All you have to do is be constant and follow the instructions that we propose below.
Monday: warm-up, dumbbell raises, deadlifts, chest and shoulder presses. Alternate with some GAP exercises or, if you want to lose weight, with some cardio before and after training.
Tuesday: warm-up, elbow bends, chest and shoulder presses, barbell curls. Alternate with some GAP exercises (choose, for example, to only do sit-ups on this day).
Wednesday: warm-up, deadlifts, barbell curls, face pull. Alternate with GAP exercises.
Thursday: warm-up, chest and shoulder press, pull-ups, hip thrust and some GAP exercises.
Friday: warm-up, elbow bending, pull-ups, hip thrust. As always, alternate with some GAP exercises.
Remember to warm up before each exercise day. With an hour and a half a day of work, together with the right diet, you will be able to obtain excellent results in a short time.