If you want to stay fit or live a healthier lifestyle, then you must sweat a bit to meet your goal. Building lean muscle mass is a hard task, which will take your time and energy. But it comes with many benefits, which increases your overall health and quality of life. By maintaining consistency in your workouts and lifting heavy weights, anyone can quickly build muscle mass.
By all means, training with weights is the best way to build muscles in less time. Repeating the same exercises everyday is not a good idea, so prepare a workout schedule that target different muscle groups in each day.
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6 Workouts To Build Muscle Quickly
Barbell Squats
It’s one of the best exercises to train different muscles in the lower body. To start, first load the barbell with moderate weight and place it on the squat rack.
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Then bend towards the barbell and let the bar rest on the back of the shoulders.Hold the barbell on both sides with your arms and lift it from the rack. Lower the weight down slowly by bending your hips and knees, without bending your back. Then slowly come back up, using your knees and hips. Do about 12 reps in 2 sets.
Bench Press
Bench Press is a popular chest building exercise. To start the exercise, lie on the flat bench with your feet on the floor. Keep your back straight and chest out during the entire exercise.Hold the barbell with your hands, take about shoulder width grip. Now slowly press the weight down, until it comes close to upper chest. Hold for a second and then raise it back by extending your arms. Do about 20 reps in 2 sets.
Dumbbell Bicep Curl
Main muscle that gets worked in this exercise is biceps. First, stand straight on the floor with a dumbbell in each hand and keep your back straight. Your palms should be facing towards the torso.Now lift the weight up to shoulder’s level and remember to contract your biceps. Then lower the weight down and repeat for about 20 reps in 2 sets.
Military Press
Definitely one of the best exercise to build shoulder muscles, which also targets triceps. First, place the barbell on the squat rack and hold the barbell with palms facing towards the front side.
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Take the grip that is wider than shoulder’s width and then pick up the barbell.Place it on the collar-bone, that will be your starting place. Now lift the barbell further up, until the arms get extended. Hold for a second and bring the weight back down to first place.
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Do about 12 reps in 2 sets.
Also Read
6 Unique Muscle Building Tips For Women
Tone Muscles Without Weights
Bodybuilding Workouts For Men
Pull Up
This exercise is a body-weight exercise that trains your back muscles and lats. To do a normal pull up, first place your hands on the pull up bar taking a wider grip.
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Bend your torso a bit to keep your back straight.Now push your torso up until your head comes up to the level of pull up bar. Then slowly lower yourself down until your arms are fully extended. Repeat for about 15 reps in 2 sets.
Triceps Pushdown
You can build strong triceps using the cable machine. First, attach a straight bar to the pulley and hold the bar at shoulder’s width with palms facing towards the floor. Keep your back straight and begin to push the bar down using triceps, without moving your upper arms. Then slowly bring the bar back to the first place.
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Repeat for about 20 reps in 2 sets.
