Today there are many people who want to increase their muscle mass but do not know how to do it. The photos of athletes and models with muscles and stringy attract a lot of attention and everyone who cares about their appearance wants to have that body. Gaining muscle mass is a complex, hard and long process. To do this, it is not enough just to go to the gym for two hours a day and pump up to lift weights. Much more is needed. In this post we will show you a routine to increase muscle mass.
If you want to learn all the secrets to perform the muscle gain routine, just keep reading this post 🙂
Table of Contents
Before beginning to describe the exercise routine to increase muscle mass, we have to take into account several aspects. To increase muscle, we first have to know our body. The human being is designed to have as little muscle as possible. Having a large amount of it supposes our body a greater amount of calories necessary to maintain it.
Because of this, the body will continually try to get rid of the muscle it has. It is important that our body is subjected to an effort each week that it is not used to. In this way, our system will use the body's nutrients to increase muscle mass, which will help you overcome that effort again.
Muscle-building exercise routines are based on low-repetition strength exercises. This is how we will get our muscle to concentrate all its effort in a short time.
Another requirement that we must take into account is food. Many people are tired of going to the gym every day and not noticing an increase in their muscle mass. This resides in the diet. To help our body grow, it needs large amounts of carbohydrates, proteins, and unsaturated fats.
Feeding to gain volume
It is clear that a person who does not eat properly will not be able to gain muscle. The first thing to do is calculate your basal metabolic rate. Depending on age, height, weight, and lifestyle, we expend a number of calories to stay active.
Our diet has to have an excess of 500 Kcal over the total if we want to gain muscle mass. In addition, we must eat carbohydrates, proteins and unsaturated fats.
Carbohydrates are what provide us with the necessary energy to perform the exercise. They are responsible for maintaining maximum glycogen stores to perform in the gym. It is advisable to eat about 4 grams of carbohydrates for each kilogram of body.
As for proteins, you need to consume about 2 grams per kilogram of body. This is because it is needed for the synthesis of new muscle and the repair of fibers broken by exercise.
Unsaturated fats are healthy fats such as olive oil, avocado or nuts. These fats are necessary to produce thermogenesis and metabolize adipose tissue. It also protects the muscle from catabolism.
Routine to increase muscle mass: Exercises
Once we have a correct eating habit and are ready to go to the gym, we start with the muscle groups. There are numerous types of routine depending on how we want to work. There are those routines that are divided into the upper and lower body and others that work a muscle each day.
If you can go to the gym from Monday to Friday, the best routine that will give you good results is that of working a muscle group every day. Next we go on to write the exercises of the routine and their description.
Monday - Pectoral
- Flat bench press 12-10-8-6
- Top opening 3 × 12
- Decline press 3 × 10
- Pulley crossover 10-8-6
- Pullover 4 × 10
With these exercises we work the three areas of the chest. It is important to work the entire chest, or else it will not develop properly. The openings are those that help to "mark" the chest more, but they will be of no use if we do not have it fully developed.
As for repetitions, use decreasing series to increase the weight we lift. For example, in the first of the bench press we can start with 20 kilos and finish with 30 kilos. In this way we will achieve a good muscle congestion and we will take the muscle to its limit to grow better.
Tuesday - Back
- Pull-ups 4 × 10
- Pull behind the neck in lever 10-10-8-8
- Dumbbell Row 3x10
- Straight arm pulley pull 3 × 15
- 4 × 12 hyperextensions
With this routine we will work the back completely, including the lumbar. It is important not to move your back too much while doing the exercises so as not to hurt yourself. In this routine, the biceps will also be worked as an auxiliary muscle.
Wednesday - Legs
- Prensa 45° 12-10-8-6
- Quadriceps extensions 12-10-8-6
- Barbell Squats 10-10-8-8
- Lying hamstring 3 × 10
- Standing femoral 3 × 8
- 3 × 15 abductors
With this routine we work the entire upper body, except calves. It is proven that if we separate the legs into two parts, better results are obtained. In the series whose repetitions are from more to less, we will increase the weight.
Thursday - Shoulders and calves
- Press behind the neck in lever 12-10-8-6
- Dumbbell laterals 3 × 12
- Front dumbbell 10-10-8-8
- Pull to the chin 3 × 12
- Cufflinks 4 × 14
With this routine to increase muscle mass we work the entire shoulder, including part of the lats. The shoulders are essential, since they intervene in all the muscles.
Friday - Biceps and Triceps
- Z bar press 12-10-8-6
- Alternate 3 × 12 dumbbells
- Curl 21 3 sets
- Closed bar press 12-10-8-6
- Background in parallel 3 × 12
- Dumbbell Kick 3 × 15
We finally finished the week with small muscles like the biceps and triceps. It is essential to follow the order of the days, since if we work pectorals and the next day triceps, we will be overtraining. The order of the routine to increase muscle mass is designed to let each muscle rest between 48-72 hours for your proper rest.
You have to remember that resting correctly is just as important as training well. Otherwise our muscles will not grow properly. To this routine we can add abdominal and waist exercises to tone our abdomen.
I hope that with this routine to increase muscle mass you can achieve your goals.