Corporate Wellness Program

7 Successful Muscle Building Workouts For Men

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We live in a time when looking good transcends everything. Even today, having bulky and strong muscles are a sign of good physique. There are a few workouts or exercises that every gym-goer swears by to have large muscles with veins popping out of them. Are you planning to build muscles quickly and easily? Well, we have a few successful workouts that will help you gain muscle mass.  

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Muscle building workouts for men:

Whether you are just beginning or are a pro at gymming, doing these seven exercises can do wonders for your muscles: 

1.   Standing military press:

Apart from a nutritious diet, you also need a proper exercise routine. If you want to focus primarily on the triceps, upper back, and shoulder region, then the standing military press is the best exercise for you. It can be an easy way to gain muscle mass in these areas.

How to do it: Pick a barbell and select a suitable weight. Raise the barbell to your chest height while making sure your hands are facing upward. Your arms should be slightly wider apart than your shoulders, and the knees bent slightly. Get in the stance to lift, bring it up to our collarbone and then press overhead. Bring it down to the collarbone and then to the waist with your arms fully extended. You can start with three sets of 8 reps and then gradually increase it.

 

2.   Incline barbell bench press:

For a massive difference in your chest, shoulders, and triceps, the incline barbell bench press is the ideal exercise. All you need here is an incline bench, and you are good to go. But, if you need quicker results, you can resort to human grade steroids for building muscles. 

How to do it: Set the incline bench between the angle of 30 to 45 degrees. Next, choose a heavyweight barbell to lift. Take your position on the bench with your hands apart at shoulder-width. Lift the barbell with your hands facing downward and bring it to your chest. Press the barbell overhead and extend your arms fully and then lower it with control back down to the chest. Ideally, you can lift your maximum suitable weight for one set consisting of 12-15 reps. 

 

3.   Deadlift:

While the name might sound scary, the workout really isn’t. A deadlift with heavyweight can help you involve your core and hamstrings and gain muscles on legs and glutes. 

How to do it: Place a dumbbell in front of you and stand with your feet shoulder-width apart. Bend down to grab the bar and make sure you sit back a little into the hips while keeping your back straight and chest lifted. Once you are in standing position, lower down the weight with a straight back and sink into your heels while bending the knees. If you are only a beginner, you can start by doing 4 sets of 6 reps each.  

 

4.   Weighted hanging leg raises:

Hanging leg raises coupled with weights can be a great way to work on your abs, muscles and back muscles. For this workout, you will need a pull-up bar and a dumbbell to hold between your ankles. Let’s see how you can do it. 

How to do it: When you get into the position, hold the weights between your ankles and grab the bar. Here, lift your knees up and then straighten the leg back for one rep. It will not only help you tone the muscles but also add weight. Repeat it three times and then take a break for 60 seconds. It forms a set, and you must do three sets for better results.

 

5.   Bent over row with bicep curl:

If you want to gain weight along your back, the bent-over rows are excellent. This workout can be vital in gaining weight in this large muscle group. But, incorporating a bicep curl with it can yield more results.

How to do it: If you are ready, hold a dumbbell in each hand with your palms facing downwards. Bend your knees and then lean forward, flatten your back and bend at the waist until your waist is parallel to the floor. Hold weights in front of you with your arms straight, and then pull the elbows tight into sides as you row. Stand up after the row and do a bicep curl. Repeat it 5 times and then rest for one minute to complete a set, and 3 sets can be ideal for a workout.

 

6.   Barbell squats:

If you are planning to work solely on the lower body and get astounding results, you cannot skip out on barbell squats. Wondering why? It is so because the exercise focuses on your entire lower body, including calves, lower back, hamstrings, quads, and glutes. 

How to do it: Place your hands wider than the shoulder width on the barbell. Get your head under your bar and rest it on the upper part of the back and not the neck. Bend down on your knees and squat with your butt and chest out. Make sure your back is straight through it, and most of your weight is on your heels. You should aim for three sets, each consisting of 4-8 reps to get strong muscles.

 

7.   Pull up:

To work on your upper body and get the V taper appearance, you must perform the pull-up. It primarily works on the lats, biceps, and upper back to give you good muscles. You will need a pull-up bar to perform it.  

How to do it: Hold the bar with a firm grip and ensure your arms form a ‘Y’ shape. Stick your chest out and then pull yourself up while your elbows are flared out. Your goal must be to pull the body up till the point that your chin is over the bar and then you can lower yourself down. You can start by doing 25 pull-ups or reps in a day and gradually take it to 50 reps.

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Final Thoughts

If you have been dreaming about ripped muscles with veins popping out, now is the time to make it come true. Shed your fear and inhibitions to step into the gym. Follow these seven easy and effective workouts to get well-built muscles.

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