The biggest problem with our new bodybuilders are they not able to gain muscles. The only way to gain the perfect shape and cut is to build up muscles and toning up them. For this to happen, you have to start eating healthy food keeping aside all your food cravings for some time. Besides eating healthy you have to get a good amount of rest, rest is very important.
If you get time for sleep in day time apart from 8 hours of sleep at night then go for it! As sleeping at noontime helps your body to bulk up. Do these muscle building workouts mentioned below and increase the repetition of you doing it. Increased repetition helps you to get those muscles. You must think about the time gap you take between each repetition.
Change your daily life with all the healthy habits and leave all those existing bad habits. Every day set a new target of repetition, it helps you in bulking up fast. Now let us move on to the exercises and also check out which specific workouts help you out in bulking up –
DEADLIFTS:-
One of the most important exercises is deadlifts. It mainly works in your back and helps you mid and lower area thick. There are many types of deadlifts, different deadlifts work on different parts of the body. A proper deadlift starts with keeping your lower back neutral while locking your hips and knees and lifting the barbell off the floor, after few seconds keep the barbell back on the floor and repeat. Engaging more and more muscles while doing deadlifts helps you in getting good results.
SQUATS:-
Doing squats helps you getting your legs toned. For the lower portion of the body, it is a great exercise. Learn the correct way to do squats so that you get the maximum benefits from doing them. While lifting weight keeps your back arc and remember to keep looking upwards. Keep your chest out and maintain the distance between your legs that should be more than your shoulder width. Squats has many variations in it try those too.
BENCH PRESS:-
For chest muscles, bench lifts are really important. While doing this your form has to be proper, it is essential. Do not push all the weight towards your feet otherwise, it makes the weight heavier than it is. Engage your chest muscles and use the strength of your inner thighs while lifting weights. To do it properly start with lying straight with your under knee area at a 90° angle and lift the weight with your arms straight.
Keep it for a few seconds then bring it closer to your chest. Now again push it forward while engaging your muscles till your arms are straight. Apart from building muscles and mass to your body it also brings strength. The size of the bench is a crucial factor too. Increase the repetition of a heavy and attractive exterior.
PULL-UPS:-
Pulls ups are very helpful to build up your core and mass building in the upper body. Add this to your routine if you wish to build up your upper body it is essential. It gives a good shape to the body if done properly. Doing pull-ups gets easier day by day and soon gets into a habit. To do pull-ups grab a bar.
Engage your muscles slowly and pull your body upwards with the strength of your arms till your neck is totally above the bar hold that position for few seconds then release your muscles and lower your body in slow motion. At first, it seems difficult but it will get easier as you practice. You can include weights and variations to challenge your muscles.
MILITARY PRESS:-
It mainly focuses on your shoulder building and bulking it up in a sexy manner. Your focus should be on feeling the movement of your muscles while doing it. It helps you in getting your upper body denser in proportion to your lower. There are many variations available in the military press.
To do the standing military press it is very important to have your grip strength on the barbell and with that, you have to lift it. Lift the barbell above your head with your muscle strength. Lower it after holding on to that position for a few seconds. Increasing the number of repetitions every day is the best to get your results faster. It can be also done in a sitting position.
BENT-OVER ROW:-
Take an overhand grip on the barbell, hold it just outside the legs, and stand with knees bent. Now, pull up the bar bending your elbows, and then keep it back. This engages your lower back, shoulders, and core. You should control your breathing as it brings the maximum benefit.
INCLINED DUMBBELL PRESS:-
Lie down straight on an inclined bench with dumbbells in both the hands near the shoulders. Then, straighten your hands with those weights and bring them back together. This impacts your chest, shoulders, and arms.
INCLINED DUMBBELL FLYE:-
Lie down straight on an inclined bench with dumbbells in both your hands and hands above your face. Keep your elbows bent then expand both your arms on your sides and bring them back. Keep doing it till you complete your reps. This works in arms, shoulders, chest, and upper back.
TRICEP EXTENSION:-
Stand straight with dumbbells in both your hands and hands above your head. Without bending, lower the dumbbells behind your head using the elbow as the hinge joint and bring them back to the previous position. This affects your shoulders, arms, upper back, and core.
BICEP CURL:-
Stand straight with dumbbells in both hands aside. Bring them to the chest by squeezing the biceps and then send them away. This puts a strain on your arms and your core.
To get the best body, Add these muscle building exercises into your daily routine. Eat healthily, rest well, routinely do workouts, and learn the proper way to do all these exercises to get the maximum benefits.
It’s not complex –
https://strengthtrainings.com/2020/12/20/strength-training-is-not-that-complex/
