There is a universal problem to gain muscles. There are several exercises that people prefer to gain more and more muscles. Here we will talk about the numerous exercises not sleep and recovering. We presume that you already know about sleep and recovery.
Let’s Talk About The Exercise…
Yes, if it is strength or calisthenics, it can build muscles. Though calisthenics can build muscles and looks cool it is not the best way to get muscles. We would suggest doing the barbell strength training exercises. Which we do recommend for the compound movement.
Is It Necessary To Hire A Coach For Muscle Building?
Maybe, maybe not. Just like me, many people transformed their selves without a coach and if you can do it then you may too. Just take a look at my current physique. For this kind of look, you may start to read these books, or you can read all the articles.
These Are The Exercises You Can Do For Muscle Gain-
The bench press will give you very good chest muscles and you would be knowing this too. No, you don't need 10000 chest exercises to build a great chest. the bench press is sufficient. Don't you believe me? check my chest.
You need to reach 100 kg bench press for 5 reps with clean form and see that how your chest looks. apart from the chest, it's a great exercise for shoulders and triceps.
This is a very important lower body exercise, it will cover 50 percent muscle mass of your body be it legs, calves, hamstrings, quads, and even abs.
The overhead press will recruit the same muscles as the bench press but with abs more upper chest and shoulder dominance. You need to target at least 80 kg for 5 reps.
Chin-ups will build cobra back and biceps very well, if you can't do chin-ups then hey, absolutely fine. Just use the Lat pulldown machine, and use a weight that is according to your strength. Also, keep increasing either weight or reps. One day will come when you will be able to do the first chin-up of your life.
Never Ever Ever Forget Deadlift In Your Routine.
Why? Because It's called the mother of all exercises for a reason, it will get you to cover 2/3rd muscles of your body. For that, you need to target in 1 year - More than 150 kg for at least 5 reps.
Let's Talk About The Diet…
Calorie tracking is the key to any kind of physique. But in general, start with 2500 calories and check your weight. Every time your weight stalls then add 200 calories.
Note- If You Will Train Correctly Then With Weight Gain Your Strength With Also Increase.
There Is No Point In Gaining Weight Without Gaining The Strength.
How Much Protein You Have To Take?
Well, if you want to understand the whole math then it is quite complicated. But, in simple words try to eat 150 grams of quality protein.
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