If you want muscle gain, beginners should stick to eight to ten exercises, usually one per muscle group. You can choose more exercises if you have larger muscles. You can also buy ready-made muscle-building workouts for beginners. They include bench presses, lunges, pull-ups, and other exercises targeting various body parts. It would help if you also created effective muscle gain diet plans.
Drop-set dips target the upper body:
Drop-set dips target the upper body and can be performed using body weight or weight. These movements are ideal for developing overhead stability and improving pressing strength. They can be performed at any gym and are a great way to build a strong upper body. When performing dips, use moderate to heavy loads to ensure your triceps are under tension. If you don’t have a weight to use, try using a tree branch.
Bench press targets the lower body:
Adding weights to your workouts is an effective way to increase muscle mass. Using a bench or a step-up will help you get a fuller workout on your lower body. These exercises will develop your glutes, hamstrings, and triceps.
When performing lower body exercises, you’ll not only strengthen the muscles, but you’ll also improve your performance in other activities. This is because leg muscles are much larger and require more energy to recruit. Lower body exercises also help increase your heart rate, which allows you to train your muscles at higher intensities. You’ll also be more resistant to injury because your lower body is stronger.
Lunges target the hamstrings:
You can start with a few simple exercises to build muscle in your thighs and hamstrings. The hamstrings are one of the most important muscles in your body and are vital for various activities, including walking, climbing stairs, and performing other knee-bending movements. By performing effective lunges, you can strengthen these muscles.
Pull-ups target the biceps:
Pull-ups are a great exercise for building lean muscle. The best way to maximize muscle gain with pull-ups is to do a few sets of weighted ones. Pull-ups are excellent for building muscle because they require strength and proper form. To perform a pull-up, you should brace your abs and bend forward while pulling your chest up against the bar. Once your chest reaches the bar, hold on to the weight in front of your body.