You will only need these 3 exercises to get big and strong together with proper nutrition and caloric surplus.
These 3 Exercises are my personal recommendation and I am writing about my proven methods for muscle gains. Building muscle doesn't have to be complicated like that you can read on many websites and blogs or on YouTube, it is probably more simple that you thought. You need to:
- Lift heavy weight from 6 - 12 reps with barbell or dumbells
- Consume all macro-nutrients (proteins, carbs, and fats) and eat a lot
- Rest yourself to get your muscles to grow while you sleep
Is it looking complicated for you? Probably not. In this post, I will focus on 1 rule for muscle growth - training and exercises.
To engage your muscles for growing the best workouts are compound exercises and you will have to add more weight as you get bigger and stronger. Add about 5 pounds in every next training if it is possible. You won't add it every time, but try to lift heavier weights every time, that is the point. Sets range should be from 6 - 12 reps for muscle growth. That are some important fact for muscle growth, so let's start with mentioning the exercises and how you can get big with only 3 exercises (not about 50 like other fitness instructors say).
- Bench Press
- Squat
- Bent-Over Row
Why these exercises?
These three exercises are enough to build all muscles, they are compound exercises and are stimulating muscles to grow. Doing Bench Press engaging mainly chest then also deltoids and triceps. Squats engage our lower body muscles and Bent-Over Row is great for building huge lats and biceps and also rear shoulders. With these three exercises, we can gain muscle mass and become stronger.
For more strength gains we have to lower the reps so try with 6-8 reps to gain more strength and muscle mass in same time. As you get stronger you will also become bigger.
If you want to make some variations then change Bench Press for Incline Dumbbell or Barbell Press, change Squats for Dead Lifts or Lunges and change Bent-Over Rows with Pull-Ups or T-Bar Rows.
With those variations, we have Whole Body Training Program for muscle mass and strength. Do these exercises three times a week and alternate them every next training.
EXAMPLE:
Monday
1. Bench Press, 6-8 reps, 4 sets
2. Squat, 6-8 reps, 4 sets
3. Bent-Over Rows, 6-8 reps, 4 sets
Tuesday
1. Incline Dumbbell Press, 6-8 reps, 4 sets
2. Dead Lifts, 6-8 reps, 4 sets
3. Pull Ups, 8-10 reps, 4 sets (add more weight if it become easy for you)
Wednesday
1. Bench Press, 6-8 reps, 4 sets
2. Squat, 6-8 reps, 4 sets
3. T-Bar Rows, 6-8 reps, 4 sets
Here is an amazing program for strength and muscle gain for you and try it for one to two month then tell me about the results.
Check out my posts about nutrition for muscle mass gain and you will have a complete plan to follow. Good luck!
