Best 6 exercises to gain muscle

Hi everyone, I hope you are well. today I would like to share with you what in my opinion (and that of many) are the six best exercises to gain muscle mass especially when we are starting to train.

These six exercises are the best you can do to train your whole body harmoniously in other words means that everything will grow at the same time.

These are compound exercises because many muscles work at the same time.

• Pull Up
• Deadlift
• Bench Press
• Overhead Press
• Squat
• Barbell Row

Let's explain them quickly and to the point.

Pull Up

This is one of the best exercises for the whole upper part of your body, many people have increased enough muscle mass doing only this exercise. It is an exercise in which you train your back, for a beginner it will surely be very difficult to just make one but it does not matter because you will always keep improving.

I will not give you a routine of 8-12 reps in 3-4 sets because when I started barely I could do 2 repetitions. The best you can do if you are starting is to do what you can. With time you will start to improve, you will do more and you will be stronger.

Deadlift

This is one of the most perfect exercises to gain muscle mass and is also one of the most omitted in training routines. With this exercises you will train practically the whole body but most of all the legs and the back.

Routine: 3-4 Sets of 6-8 Reps resting 60 seconds between sets

Bench Press

This is the most popular exercise of all gyms in the world. In this if I can recommend a range of training because you can adapt it to the weight that best suits you. This is an exercise for the chest and arms.

Routine: 3-4 Sets of 8-12 Reps resting 60 seconds between sets

Overhead Press

Note:You should be careful with this exercise the best thing you can do is start with dumbbells until you have enough strength and experience to do it with the bar

This exercises is to train the shoulders, arms and a part of the sides. You can not miss out on your routines because you need to have big shoulders, one of the reasons why we look "big" is by the shoulders, if we have small shoulders we will not see as well as if we had them well trained.

Routine: 4 Sets of 10 Reps resting 60 seconds between sets

Squat

This is the best exercise par excellence to grow legs. If you want to have big and muscular legs you have to do squats. You will also have a good ass (women also like to see the men butts)

One of the best benefits of leg training is that you will produce more growth hormone and your body will grow faster both upper body and lower body.

Routine: 3-4 Sets of 8-12 Reps resting 60 seconds between sets

Barbell Row

This exercise will help you to have a big and muscular back. Remember to always have your back straight

Routine: 3-4 Sets of 8-12 Reps resting 60 seconds between sets

Conclusion: To start the ideal are the compound exercises, above show 6 of them that in my opinion are the best. With them you will be training everything including biceps and triceps even if you are not training them directly

Notes:

• Do not do these exercises as best you want, you should always ask your coach how to exercise correctly to avoid injury or any problem.

• Train 6 days a week if possible, with 1 hour of training per day is more than enough.

• See a nutritionist to instruct you better how to follow a healthy diet.

• Remember, changes take time, if you expect to see yourself better in a month you will end up frustrated and unwilling to continue training. The best thing you can do is to feel good because you are training and improving day by day. When you least realize it, you will see yourself much better than when.
  

I hope this little list has helped you. Have a nice day