9 exercises to gain muscle fast

 9 exercises to gain muscle fast


Even if your primary goal is to gain muscle quickly to be at your best in all seasons, it is important to train the whole body. Thus, you will avoid injuries and many other troubles.


Core exercises like squats, deadlifts, bench press, and shoulder press should be an integral part of your strength training exercises. In addition, it is highly recommended to incorporate functional

exercises. Thanks to these, you will be able to build muscle mass quickly and at the same time improve the interactions between your muscle groups.


Do you already have good fitness skills? So sometimes it can be interesting to incorporate isolation exercises into your training program. They will allow you to work in a targeted manner on isolated muscles in order to exercise a certain intensity.


Need a little extra theory before moving on to practice? We thought about it and this is where it happens.


 


9 bodybuilding exercises for quick results

The following exercises involve the whole body, and are performed with individually adjustable weights. All of them strengthen the muscles of the trunk. That is why, when performing it, you should not forget to tighten the abdominal belt and your lower back well, in order to stabilize the middle of your body.



warm up

10 minutes of cardio + stretching. Before each exercise, do a series of warm-ups without weights and another at 50% of your training weight.


intensity

You can adjust the intensity using weights. During the session, take the time to find for each exercise the number of repetitions and the most appropriate weight for your bodybuilding goals.


The number of repetitions

8-12 reps per set, 3 sets total.

Rest 60 seconds between each set.

wetting


Cardio or gentle movement.

1. Dumbbell fly

trains:

The pectoralis major muscle. Muscle support: front deltoid bundle and arms


be careful :


The palms of the hands are located up, the thumbs above the other fingers.

The elbows are bent minimally, the dumbbells form a line with the shoulders.

The abdomen is contracted, the lower back is attached to the seat.

Feet are firmly planted on the ground.


2. Bending over raises

trains:

The middle of the trapezius muscle, the posterior bundle of the deltoid muscle, the main rhomboid muscle, the infraspinatus muscle. Supporting muscles: above and below the trapezius muscle, anterior and lateral bundles of the deltoid muscle, trunk, erect muscle, thighs.


be careful :

Palm down, thumb above other fingers.

The elbows are bent minimally, the dumbbells form a line with the shoulders.

The weight is distributed over the entire foot, and the knees form a line with the ankles.


3. Dumbbell press

trains:

Pectoral major muscle, triceps. Supporting muscles: anterior and posterior bundles of the deltoid.


be careful :

Palm down, thumb above other fingers.

Lift the forearms almost completely.

Bend the elbows to chest height.

The abdomen is contracted, the lower back is attached to the seat.

Feet are firmly planted on the ground.


4- kayaking

trains:

latissimus dorsi, posterior bundle of the deltoid muscle, trapezius muscle, rhomboid major muscle, subspinal muscle. Muscle support: arms and torso.


be careful :

Palm down, thumb above other fingers.

Lift the forearms almost completely.

Bend the elbows to chest height.

Feet are firmly planted on the ground.


5. Russian twist with weights

trains:

All abdominal muscles. Supporting muscles: spina erectus, latissimus dorsi.


be careful :

Palm down, thumb above other fingers.

The lower back should remain tight. It does not work ? Put your feet back up and try again. If that doesn't work, take a lighter weight.


6. Kettlebell Farmer's Walk

trains:

Chest and whole body.


be careful :

Stand straight with your arms straight and elbows not bent.

Don't let the weights drag you down.

The whole body works: tighten all the muscles and take small steps.

Raise the water bells keeping your back straight and your legs bent, similar to a deadlift.


7. Back squat

trains:

The gluteus maximus, quadriceps muscle, hamstring muscle. Supporting muscles: trunk, erect muscles, and adductor factors.


be careful :

Both heels remain on the ground.

Don't let the weights drag you down.

The back remains straight and the upper body as well.


8. Walk rush

trains:

Glutes major, quadriceps, muscle stability, coordination. Supporting muscles: torso, biceps femoris, arms.


be careful :

When you put your foot down, the knee and ankle more or less form a line.

Avoid lateral movement of the thigh and knee.

The entire movement should remain stable and well coordinated. When in doubt, train without weights to begin with.


9. Calf raise

trains:

The gastrocnemius muscle and the soleus muscle.


be careful :

The feet are hip-width apart, the thighs and torso are active, and the knees are not moving.

The back remains as straight as possible.

Lift both heels at the same time and go as high as you can.

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