Building muscle takes time, and to really see changes, some lifestyle changes must be made. If you really want to improve your physique, new dietary and exercise patterns need to be installed in your life.
Do weight training correctly
Weight lifting, when done gradually and progressively, is invaluable in providing additional muscle gain. It is always advisable to seek the help of a trainer or professional if you are unsure of the procedures you need to perform in order to successfully perform your weight lifting training.
Getting well toned and structured muscles will take time. Start gradually and progress accordingly, never lift weights you are unsure of as safety is paramount. Keep this in mind and do all the exercises that will help you gain muscle. Here are the top 5:
squats:
When done correctly, squats are great for exercising your lower body. The hips and glutes are worked in a cohesive way, this exercise also strengthens the bones and ligaments.
Bench press:
The bench press is also another iconic exercise when thinking about gaining weight. Doing this exercise strengthens your triceps, pectorals, and deltoids.
Incline Rows:
This exercise is excellent for working out the lower back region, it is also invaluable for improving strength and size. There are several variations of this exercise that are good for diversification.
Lizards:
This fundamental in resistance training exercises is even used in the military. Once you can do your push-ups comfortably and they get easier, you can add variations in an attempt to increase the intensity of some of these variations, including:
– Elevated push-ups on dumbbells or chairs
– Wear a weighted vest
– Have your partner hold weight on your back.
dead weight
Deadlifts are considered to be the most effective type of weight lifting exercises. It is also often said that one may not recover easily from this exercise due to the intensity of the stress this exercise places on the person’s muscles and joints. The exercise uses various muscles in your body, such as the muscles in your arms, hamstrings, and lower back.
The active participation of so many muscles at the same time makes these exercises a must in your training program. You can do four sets of 5 repetitions of this exercise. These were just a few of the very effective training exercises, there are obviously more like lying triceps extensions, calf raises and biceps curls that you can add into your training program as well.
With hard work, a well-structured exercise plan, and good dietary patterns, you should be on your way to seeing a big change in your body.