Boxers and wrestlers incorporate strength training in their workouts to increase their strength levels while maintaining their body weight. These athletes work hard to maximize their performance and maintain the current weight class. Everybody looks forward to gain lean muscle mass rather than getting bulked up.
So a workout routine that would aim for increasing the strength without increasing the mass would certainly be the best routine to gain lean muscle. You must have to concentrate on lifting heavy weights in 5 – 10 reps range to get the best results. It’s important to design a split that would enable you to target only a specific muscle groups in a day.
6 Workout Routine To Gain Muscle
You can incorporate squats in your workout routine to build your lower body. Squats effectively work on quadriceps, hamstring and calves. Place the barbell on the squat rack just below the shoulder level. Then place the bar at the back of your shoulders and hold it on either side using your arms.
Step away from the rack and position your legs using a shoulder width stance. Then slowly lower the weight down by bending your knees and then lift the weight back to the first place. Repeat for about 10 reps in 2 sets.
Bent Over Row
The bent over barbell row is a weight training exercise to build the middle back and shoulders. Hold the barbell using a pronated grip with the palms facing down. Then bend your knees slightly and move your torso forward while keeping your back straight.
The barbell should hang in front of you, perpendicular to the floor. While keeping the elbows close to the body, use your forearms to hold the weight. Slowly lift the barbell upwards and squeeze your back muscles. Then lower the barbell to the first place and repeat for 10 times in 2 sets.
The bench press is an effective exercise to build the chest muscles and triceps. To start this exercise, first lie back on the flat bench and hold the barbell using a shoulder width grip. Then lift the barbell up from the rack and hold it in front of you with your arms locked.
Now slowly lower the barbell down until the bar touches your upper chest. Then raise the barbell up towards the ceiling and repeat the same for about 10 reps in 2 sets.
Barbell Bicep Curl
In-order to build biceps, it’s necessary to do curling exercise at least 3 times in a week. The barbell bicep curl is a simple yet effective exercise to build your biceps. Hold the barbell using a shoulder width grip and stand straight on the floor.
The palms of your hand must be facing forward and elbows must be close to the torso throughout the exercise. Now without moving your upper arms, curl the weight up until the bar comes to shoulder level. At that position, squeeze your biceps and lower the weight down. Repeat the same for about 10 reps in 2 sets.
The military press or overhead press is used to build the shoulder muscles. Place the barbell on the rack and then grab the bar using a grip wider than shoulder width. The palms of your hand must be facing forward and place the barbell on your collar bone.
Then lift the barbell up until the bar is lying on your chest. From that position, lift the barbell further up over your head. Then lower the bar down to the collarbone and lift the weight back to the first place. Repeat the same for about 10 reps in 2 sets.
Crunches are excellent body-weight exercises to build the abdominal muscle. Cable crunches are extremely effective as you use an external weight to do the exercise. First attach a rope to the high pulley and kneel down in front of the cable machine.
Then lower the rope with your hands and flex the waist down until the elbows are close to the thighs. Then slowly return the rope to the first place and repeat the same for about 20 reps in 2 sets.