7 EXERCISES TO INCREASE MUSCLE MASS

Do you want seven exercises to increase your muscle mass? If so, you’ve come to the right place. In this post, we’ll cover 7 exercises that are proven to help you build muscle and get stronger.

Let’s start, shall we?

THE SQUAT

people doing exercises to increase muscle mass

Squats are one of the most effective exercises for building muscle mass in your legs, glutes, and lower back. By using heavy weights and low reps, you can challenge your muscles and stimulate growth.

Performing a High Bar Squats with Perfect Form has to be the greatest activity you can do in weightlifting.

When it comes to building lower body strength and muscle mass, few exercises are as effective as the high bar squat. This compound exercise targets your quads, glutes, hamstrings, and core muscles, making it a staple in any leg day routine.

How To Perform a Squat

To perform the high bar squat with perfect form, follow these steps:

    1. Set up the bar: Approach the squat rack and position the barbell at about shoulder height. Situate yourself underneath the bar and center it across your upper traps.

    1. Get into position: Step back from the rack and position your feet shoulder-width apart with your toes slightly pointed out. Engage your core muscles and maintain a neutral spine.

    1. Begin the descent: Initiate the movement by bending your hips and knees simultaneously. Keep your chest up and your eyes focused straight ahead. Descend until your thighs are parallel to the ground or lower.

    1. Drive through the heels: Pause briefly at the bottom of the squat, then drive through your heels to push yourself back up to the starting position. Keep your knees in line with your toes and your core engaged throughout the movement.

    1. Repeat for reps: Perform the high bar squat for your desired number of reps, focusing on maintaining proper form and gradually increasing the weight over time.

By following these steps, you can perform the high bar squat with perfect form and maximize your leg day gains. 

Squat Workout

Remember to warm up properly, use a weight that challenges you without sacrificing form, and listen to your body to avoid injury.

I would recommend a healthy set of 20 reps for warm up, followed by a set of any weight you can only do 4 to 6 reps and finish the workout with a set of 8 to 12.

 Happy lifting!

PULL UPS

Pull ups are an excellent exercise for building muscle mass in your back, shoulders and arms. By using different grips and varying the numbers of reps, you can challenge your muscles and promote growth.

These are my favorite exercise movement of them all and I love doing them. They are my main staple.

Pull-ups are a great exercise for building upper body strength, particularly in the back, arms, and shoulders. However, many people struggle to perform pull-ups correctly. 

How To Perform a Pull Up

To perform a pull-up:

  1. Grip the pull-up bar with your palms facing away from you, slightly wider than shoulder-width apart.

  2. Hang from the bar with your arms fully extended, keeping your core engaged and your legs straight.

  3. Pull yourself up towards the bar, keeping your elbows close to your
    body and your shoulders down. Aim to bring your chin above the bar.

  4. Lower yourself back down to the starting position with control.

For beginners, it may be challenging to perform pull-ups. Start with assisted pull-ups using a resistance band or a machine until you can perform at least one unassisted pull-up.

Pull Up Workout

For your workout routine, we recommend performing three sets of pull-ups. The first set should be a warm-up set, performing as many reps as you can with good form. The second set should be a heavy set, aiming for 6-8 reps. The last set should be a medium set, aiming for 8-10 reps.

Once you can perform 12-20 reps with your own body weight, you can start to add external weights with a belt to progressively overload the exercise. It’s essential to maintain good form throughout the movement and avoid swinging or using momentum to perform the exercise.

Recap

In summary, pull-ups are a great exercise for building upper body strength. Start with assisted pull-ups if necessary and aim to perform three sets of pull-ups, including a warm-up, heavy, and medium set. Once you can perform 12-20 reps with your body weight, you can start to add external weights to progressively overload the exercise.

OVERHEAD PRESS

The overhead press is a compound exercise that works your shoulders, triceps, and upper back muscles. By using a barbell or dumbbells and gradually increasing the weight, you can develop impressive upper body strength.

They are a massive muscle builder, great for shoulder health and can be done in a huge variety of ways. Dumbbells, bodyweight, cable, barbell. The possibilities are endless.
 

This to me is the definitive top upper body exercise to increase your muscle mass.

The overhead press is a compound exercise that targets the shoulders, upper back, and triceps. It is an effective exercise for building upper body strength and muscle mass. In this article, we will go over the proper form for the overhead press and provide a recommended workout routine.

How To Perform Overhead Press

To perform the overhead press:

  1. Stand with your feet shoulder-width apart and hold the dumbbells in
    each hand at shoulder level, with your palms facing forward and elbows
    bent.

  2. Press the dumbbells straight up overhead, extending your arms fully. Keep your core engaged and your elbows slightly forward.

  3. Lower the dumbbells back down to shoulder level with control.

Overhead Press Workout

For beginners, it is recommended to start with a lighter weight and focus on proper form and technique. As you become more comfortable with the exercise, you can gradually increase the weight.

For your workout routine, we recommend performing three sets of overhead presses. The first set should be a warm-up set, performing as many reps as you can with good form. The second set should be a heavy set, aiming for 6-8 reps. The
last set should be a medium set, aiming for 8-10 reps.

Dumbbell Overhead Press Workout

Here is an example dumbbell workout to perform with the overhead press:

  1. Dumbbell overhead press: 3 sets of 6-8 reps
  2. Dumbbell bent-over rows: 3 sets of 8-10 reps
  3. Dumbbell lateral raises: 3 sets of 10-12 reps
  4. Dumbbell bicep curls: 3 sets of 10-12 reps

By incorporating these exercises into your routine, you can target your upper body muscles effectively and efficiently.

Recap

In summary, the overhead press is an effective exercise for building upper body strength and muscle mass. Remember to focus on proper form and technique, and gradually increase the weight as you become more comfortable with the exercise. To perform a complete dumbbell workout, combine the overhead press with other exercises that target your upper body muscles.

LUNGES

 Lunges are a unilateral exercise that work your legs, glutes, and core muscles. By using proper form and gradually increasing the weight, you can build muscle mass and increase your overall strength.

Lunges are a popular exercise for strengthening and toning the lower body, particularly the quads, hamstrings, and glutes.

They are the leg top exercise to increase your muscle mass.

How To Perform a Lunge

To perform a lunge:

  1. Stand with your feet hip-width apart and your hands on your hips.

  2. Take a step forward with your right foot, lowering your hips until
    both knees are at a 90-degree angle. Your front knee should be directly
    above your ankle, and your back knee should be hovering just above the
    ground.

  3. Push back up through your front heel to return to the starting position.

  4. Repeat on the other side, stepping forward with your left foot.

Lunges Workout

For beginners, start with bodyweight lunges and focus on proper form and technique. As you become more comfortable
with the exercise, you can add dumbbells to increase the intensity.

For your workout routine, we recommend performing two sets of lunges. The first set should be a heavy set, aiming for 8-10 reps per leg. The second set should be a medium set, aiming for 10-12 reps per leg.

Sample Dumbbell Workout

Here’s an example dumbbell workout to perform with lunges:

  1. Dumbbell lunges: 2 sets of 8-10 reps per leg
  2. Dumbbell deadlifts: 2 sets of 10-12 reps
  3. Dumbbell squats: 2 sets of 10-12 reps
  4. Dumbbell glute bridges: 2 sets of 12-15 reps

By incorporating these exercises into your routine, you can target your lower body muscles effectively and efficiently. Lunges, in
particular, are great for targeting the quads, hamstrings, and glutes.

As an added bonus, they feel great on your ass!

Recap

In summary, lunges are an effective exercise for toning and strengthening the lower body. Focus on proper form and technique, and gradually increase the intensity by adding dumbbells. Incorporate lunges into your workout routine along with other lower body exercises for a complete lower body workout.

ROWS

Rows are another great exercise for building muscle mass in your back, shoulders, and arms. By using heavy weights and focusing on proper form, you can target specific muscle groups and stimulate growth.
 

How To Perform a Row

To perform a row:

  1. Stand with your feet shoulder-width apart and your knees slightly
    bent. Hold a dumbbell in each hand with your palms facing towards your
    body.

  2. Hinge forward at the hips, keeping your back straight and your abs engaged. Let your arms hang straight down towards the floor.

  3. Pull the dumbbells up towards your chest, keeping your elbows close
    to your body. Squeeze your shoulder blades together at the top of the
    movement.

  4. Lower the dumbbells back down to the starting position with control.

Row Workout

For your workout routine, we recommend performing two sets of rows. The first set should be a heavy set, aiming for 6-8 reps. The second set should be a medium set, aiming for 8-10 reps.

Here’s an example dumbbell workout to perform with rows:

  1. Dumbbell rows: 2 sets of 6-8 reps
  2. Dumbbell bench press: 2 sets of 8-10 reps
  3. Dumbbell lateral raises: 2 sets of 10-12 reps
  4. Dumbbell bicep curls: 2 sets of 10-12 reps
Row Variations

There are many different types of rows you can perform, including:

  • T-Bar rows: This exercise is performed using a T-Bar machine and targets the upper back, shoulders, and arms.

  • Seal rows: This exercise is performed using a barbell on the ground and targets the upper back, shoulders, and arms.

  • Chest supported rows: This exercise is performed on a weight machine
    with a chest support and targets the upper back, shoulders, and arms.

Each type of row targets the upper back muscles slightly differently, so it’s a good idea to incorporate a variety of rows into your routine.

Example Workout with Variations

Here are some examples of a workout routine that includes different types of rows:

  1. T-Bar rows: 2 sets of 6-8 reps
  2. Seal rows: 2 sets of 8-10 reps
  3. Chest supported rows: 2 sets of 10-12 reps
  4. Pull-ups: 2 sets of as many reps as possible
Recap

In summary, rows are an effective exercise for building upper bodystrength and improving posture. Focus on proper form and technique, and gradually increase the weight as you become more comfortable with the exercise. Incorporate different types of rows into your routine to target your upper back muscles in different ways.

DEADLIFTS

Deadlifts are a total body exercise that work your legs, back, and core muscles. By lifting heavy weights and focusing on good form, you can build muscle mass and increase your overall strength.

How To Perform a Deadlift

To perform a conventional deadlift:

  1. Stand with your feet hip-width apart and your toes pointing forward. Place your hands on the barbell with an overhand grip, slightly wider than shoulder-width apart.

  2. Hinge forward at the hips, keeping your back straight and your abs
    engaged. Bend your knees slightly and lower your hips until you can
    grasp the bar.

  3. With a neutral spine, lift the bar off the ground by extending your
    hips and standing up. Keep the bar close to your body and your shoulders
    back.

  4. Lower the bar back down to the ground with control, keeping your back straight and your abs engaged.

Deadlift Workout

For beginners, start with a lighter weight and focus on proper form and technique. As you become more comfortable with the exercise, you can gradually increase the weight.

For your workout routine, we recommend performing two sets of deadlifts. The first set should be a heavy set, aiming for 6-8 reps. The second set should be a medium set, aiming for 8-10 reps.

Here’s an example dumbbell workout to perform with deadlifts:

  1. Dumbbell deadlifts: 2 sets of 6-8 reps
  2. Dumbbell lunges: 2 sets of 8-10 reps per leg
  3. Dumbbell Romanian deadlifts: 2 sets of 10-12 reps
  4. Dumbbell glute bridges: 2 sets of 12-15 reps
Deadlift Variations

There are different types of deadlifts you can perform, including:

  • Sumo deadlift: This exercise is performed using a wider stance and targets the glutes and inner thighs.

  • Romanian deadlift: This exercise is performed with a slight bend in the knees and targets the hamstrings and glutes.

  • Stiff-legged deadlift: This exercise is performed with straight legs and targets the hamstrings and lower back.

Deadlift Variations Instructions

Here are instructions on how to perform each type of deadlift:

  • Sumo deadlift: Stand with your feet wider than shoulder-width apart and your toes pointing outward. Grasp the barbell with a wider grip than a conventional deadlift. Hinge forward at the hips and lift the barbell off the ground by extending your hips and standing up.

  • Romanian deadlift: Stand with your feet hip-width apart and your toes pointing forward. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Hinge forward at the hips with a slight bend in your knees and lower the barbell down your shins towards the ground. Keep your back straight and your abs engaged.

  • Stiff-legged deadlift: Stand with your feet hip-width apart and your toes pointing forward. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Hinge forward at the hips with straight legs and lower the barbell down your shins towards the ground. Keep your back straight and your abs engaged.

Recap

In summary, deadlifts are an effective exercise for building overall strength and muscle mass. Focus on proper form and technique, and gradually increase the weight as you become more comfortable with the exercise. Incorporate different types of deadlifts into your routine to target your posterior chain muscles in different ways.

BENCH PRESS

The bench press is a classic exercise for building muscle mass in your chest, shoulders, and triceps. By using proper form and gradually increasing the weight, you can develop impressive upper body strength.

How To Perform a Bench Press

To perform a bench press:

  1. Lie down on a flat bench with your feet firmly planted on the ground
    and your back flat against the bench. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

  2. Lower the barbell down towards your chest, keeping your elbows close to your body and your wrists straight.

  3. Press the barbell back up to the starting position, extending your arms fully at the top of the movement.

  4. Repeat for the desired number of reps.

Bench Press Workout

For your workout routine,
we recommend performing two sets of bench press. The first set should
be a heavy set, aiming for 6-8 reps. The second set should be a medium
set, aiming for 8-10 reps.

Here’s an example dumbbell workout to perform with bench press:

  1. Dumbbell bench press: 2 sets of 6-8 reps
  2. Dumbbell flyes: 2 sets of 10-12 reps
  3. Dumbbell shoulder press: 2 sets of 10-12 reps
  4. Dumbbell tricep extensions: 2 sets of 10-12 reps
How To Perform Bench Press with Dumbbells

To perform bench press with dumbbells:

  1. Lie down on a flat bench with your feet firmly planted on the ground
    and your back flat against the bench. Hold a dumbbell in each hand with
    your palms facing towards your feet.

  2. Lower the dumbbells down towards your chest, keeping your elbows close to your body and your wrists straight.

  3. Press the dumbbells back up to the starting position, extending your arms fully at the top of the movement.

  4. Repeat for the desired number of reps.

Recap

In summary, bench press is an effective exercise for building upper
body strength and muscle mass. Focus on proper form and technique, and
gradually increase the weight as you become more comfortable with the
exercise. Incorporate dumbbell bench press into your routine for variation and to challenge your muscles in different ways.

Conclusion

Incorporating these 7 exercises into your workout routine can help you increase your muscle mass and get stronger.

Remember to use proper form, gradually increase the weight, and challenge your muscles with different variations and rep ranges for optimal results.

Of course, these are my recommendations of exercises to increase your muscle mass, maybe you prefer others. What matters is that you go and lift.

If you want to implement this exercises on your routine please join us now and get a FREE Workout today!

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