What is the best workout to gain muscle mass?

Answer 1

The best way to gain muscle mass & size is to train heavy and train for fewer no. of days in the week.

The below workout would have to completed in one day. You must repeat the cycle every Monday - Wednesday - Friday. The remaining 4 days would be rest days. Each exercise would consist of 4 sets. The first will be with 10 repetitions to sufficiently warm up the muscle. The next 3 sets would 8, 6, 6 with progressively heavier weights. Lifting heavy and in proper form is extremely important if you want to build mass. Do not cheat or compromise on the form or the weight. If you are going to lift comfortable weights and do the below workout, you will probably gain one or two pounds in 6 months. The heavier/harder you workout, more would be the gain.

# Flat Bench Press - 4 * 10, 8, 6, 6 (Chest)

# Military Press or Shoulder Press - 4 * 10, 8, 6, 6 (Shoulders)

# T Bar Row or Low Cable row - 4 * 10, 8, 6, 6 (Lats) # Squats - 4 * 10, 8, 6, 6 # Leg Press - 4 * 10, 8, 6, 6 # French press or Close grip bench press - 4 * 10, 8, 6, 6 (Triceps) # Barbell curls - 4 * 10, 8, 6, 6 (Biceps)

# Hammer Curls - 4 * 10, 8, 6, 6 (Bicep Brachialli)

# Wrist Curls - 4 * 10, 8, 6, 6 (Forearms) # Crunches or Hanging leg raises - 4 * 25 The above workout would take around 1 hour to complete if done without too much rest. If you feel, this workout is too much to do in one day, split it up as two parts. Chest, shoulders, lats and abs in the morning and legs and arms in the evening. Remember to wrap up everything in one day.

Give the body the next day to recuperate. Don't even go in the direction of the gym. Repeat the cycle on Wednesday.

Note: Eating properly is extremely important during such mass gain cycles. Eat at least 1 gram of protein per kg of body weight if you want to see your muscles grow in size.

Answer 2

Curls, bench press, squat, overhead, leg press, make sure you are getting at least 6 hours of sleep eat a good breakfast. Include some whey protein into your diet and make sure to have a protein rich diet

Answer 3

Strength training is the best at building muscles. The tension or weights are an excellent way to build muscles. Exercise, especially running, and a good healthy diet will also improve muscles.

Answer 4

push ups ata :))