Are you satisfied with the results of your current workout routine? Chances are, you’re not. You’re not seeing any results from the program your trainer gave you or what you downloaded from the Internet. But don’t give up! You can still sculpt your way to a physique like The Rock by checking out these best fitness exercises for men.
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Gain Muscle With The Best Fitness Exercises For Men
The Best Exercise Routine For Muscle Growth
There’s no smooth road to getting a buff bod – like Jason Statham or Dwayne Johnson’s. If you’re a skinny guy, you have to eat a lot to put on that weight combined with a good workout routine. But we’re not going to talk about a well-planned diet. Instead, we’ll give you a list of the best fitness exercises for men to gain muscle mass. Just bear in mind you need consistency, hard work, and patience because sometimes it takes a little bit longer to get results but is guaranteed to pay off.
1. Bench Press
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This exercise is for upper body strength and muscle on your chest and triceps. With your back flat against the bench, raise the bar and as you do, tighten your chest and back muscles. Set your feet flat on the floor, grab the bar and make sure your grip is neutral. Lower the bar slowly using a 1-2 rep count then push upward in one motion. Make sure the bar touches the chest or it doesn’t count.
2. Bent Over Barbell Rows
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Bent over rows develops your upper back muscles and biceps. Hold a barbell with your palms facing down and your chest out. Bend over until the barbell is a few inches past your knees then pull it back coming up to your stomach. Don’t move anything else in your body besides your arms.
3. Deadlifts
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Deadlifts do more than just add mass to your hamstring. They are a total-body workout – working the arms, legs, back, core, and shoulders all at once. Stand with your midfoot under the bar. Bend your knees then grab the bar shoulder width apart. Pull the barbell until you’re standing up with your back straightened. Hold, take a deep breath then go back to initial position.
4. Military Press
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Military press is a very good shoulder exercise. With the barbell lying on your chest, position your feet shoulder-width apart. Lift the bar up over your head then bring it back down lying on your chest again.
5. Bicep Curls
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Bicep curls are for sculpting the arms – from the biceps to the forearms. Remember those arms of Chris Evans in Civil War? Yeah… Hold the barbell at shoulder-width grip. While your upper arms is stationary, curl the weights forward, continue until biceps are fully contracted and the bar is at shoulder level or just below your chin. To stimulate growth, lower the bar slowly and then drive up with power.
6. Barbell Extensions
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A toned tricep gives you horseshoes around your arms. You know, that U-shape muscle bursting through your shirts. Hold the barbell with your palms facing forward while standing up. Keep your elbows in then elevate the barbell above your head until both arms are fully extended.
7. Barbell Shrugs
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Shrugs make your shoulders and delts look as impressive as possible. You want those infant-heads shoulders? Then shrug! With palms facing down, hold the barbell with both arms extended. Lift the barbell by moving your shoulders up as high as possible then lower it down to the original position.
8. Barbell Squats
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Ass to grass. You will never know what the phrase means until you start doing squats. Like deadlifts, squats are a complete body workout. Start by standing up and resting the barbell on your shoulders. Chest out then go down by flexing your knees and keep your weight on the front heel of both feet. Make sure your thighs are parallel or lower than parallel to the ground. Then drive back up for explosive power!
Watch this video by Buff Dudes on how to properly execute barbell squats.
These by far are the best muscle gaining exercises for mass, strength, and size. If you want to put on more weight, you definitely have to incorporate these exercises in your usual workout routine. Make sure you’re doing 3 sets in each exercise and 8 repetitions for each set for a really good foundation your body needs.
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