What are The Best Exercises For Muscle Gain:  You Now Have a Blueprint Before you

This electronic copy will be a living reminder that muscle gain can be achieved by building skeleton muscle. Insights from Medical News Today have revealed some remarkable instructions about muscle gain.  

According to them, if the skeleton muscle is given priority while working out then tendons that hold the muscle together will help your muscle grow effortlessly. A particular type of workout plan needs to be incorporated and that is known as compound exercise.  

Let’s take a deep dive into this concept and witness some best exercises for muscle gain that can be achieved through compound exercise. Before we deep dive into compound exercise, it’s important for beginners to know certain points before they start their muscle-building journey and these are proper form implementation, lighter weights knowledge, and taking professional help 

• Proper form implementation: Muscle building is a beautiful experience and we don’t want it to get curtailed hence the knowledge of proper form implementation is the absolute need of the hour.   Proper form lets you know how to perform certain exercises and how lifts and dumbbells should be accompanied in the gym. 
• Trainer help: Fitness trainers are not all scams.  The gym knowledge is real too.   Hence they charge you for the information. Realize that their expertise would be groundbreaking if you are trying to get the best version of yourself.
• Lighter weights : The beauty lies in endurance, so don’t go all crazy lifting deadlifts that are twice of your size and structure.   Track your small progress and then aim for higher measuring. 

Compound Exercises 

Are you someone who is scouring the web for the best time to exercise for muscle gain, then there is no definitive answer as there is none. Compound exercises will help you build muscle and by suggesting you exercise that will build weight and resistance.  The process that you will undergo during this stage is known as muscle hypertrophy. 

So if you are a skinny guy who is exploring the internet for “ best exercises for skinny guys to gain muscle” or a pro athlete looking for the best bodyweight exercises for muscle gain, then compound exercise is your answer. 

So when you make compound exercise your habit then you will notice the following hormonal changes in your body and they are stated as follows: 

• You will notice growth hormone is secreted from the pituitary gland 
• Massive increase in testosterone hormone 
• Sensitivity will increase in muscles 

Chest Exercise For Muscle Gain 

For this, there are three types of exercise: flat bench press, incline bench press, and the third is known as decline bench press.  Barbend.com states that these are the best chest exercises for muscle gain   and also provides detailed procedures on how can you perform these exercises  they are stated as follows : 

Flat Bench Press 

This exercise is highly recommended to those who are interested in muscle building. It doesn’t matter if you’re a power lifter or a rookie, they are made for all.  Note the following instructions while performing this exercise 

1. First, you need to look for a bench and lay your back comfortably. Make sure that your back is slightly arched and then place your feet on the floor 

2.  Now you need to take the shoulder blades to enhance the stability. 

3. Grab the bars tightly and make sure that your grips are strong. 

4.  Now with minimum effort, pull the weights toward your shoulder and make sure that the barbell just touches your chest. 

5.  Now it’s time to push the weights upwards and go do this for 5 sets. 

Incline Press 

This chest exercise will work on the shoulder and upper chest effortlessly and it’s more effective than the flat chest press that is stated above. The instructions are stated as follows: 

1. You would need a weight bench and place it on a 42-degree angle.  Set the rest of the things the same as the flat chest press. 

2. Once done, make sure that the loaded barrel is pulled down but closely in line with your upper chest. 

3. Shoulder blades should now be pulled and the elbow should be placed at 45 degrees and after that pull the weight upward. 

Decline Bench Press 

Now you have worked on your shoulders, tendons, and upper body, and hence it’s time to get your work done with pectoral fibers.  Take a look at these easy-to-do instructions and witness how to follow these steps easily.

1. Take a good look at your feet and make sure you lay them down comfortably on the lower bench. For hips and upper back make sure you follow the same procedure as the flat bench procedure is followed. 

2. Now you need to unrack the weights and the shoulder blades need to be pulled together 

3.  Don’t forget to press the barbell so that elbows are locked. 

Back Exercise For Muscle Gain 

Back exercises concentrate on three things and are called teres muscles, mid traps, and upper traps. A reputable online media in media in the fitness world has suggested these three exercises for your muscle gain and they are stated as follows: 

Barbell Row 

The learning curve of this exercise is super simple. All you need to do is keep your elbows at 45 degrees from your body.  Then play around the iron rod and seek a placement for your grip.  Once the grip is made make sure that you pull the barbell towards the chest.  Now squeeze the elbows towards the back and your exercise is now complete. 

Seated Rows 

This exercise will have the same procedure as above, but the only thing that would change would be the elbow angle. Here, instead of keeping the elbows close to the slides as the barbell row, you should keep them away from the torso.  The wider the angle, the better. 

Meadows Rows 

To perform this exercise you need equipment known as landmine attachment.  This would accelerate the range of motion and then perform the exercise the same as the barbell row.  Now keep the elbows at a 60-degree angle and your exercise will be complete.  Word of caution make sure a lifting strap is used when this 

Shoulder Exercise For Muscle Gain 

Look, we are not experts in shoulder exercises, but we are experts in researching and providing you with the best information possible. We have scanned every manuscript on the web and found this documentation to be the most resourceful. Here are some shoulder exercises for you 

Overhead Press

Okay, this exercise has been regarded as the best shoulder exercise for muscle gain by nearly every fitness influencer on the planet. This exercise concentrates on side delts, triceps, and front delts. In addition, the core and hips are also utilized.  

So if you are planning to do a single shoulder exercise then we believe this one is the best for you.  Don’t believe us, no problem! Take a look at the image above. The overhead press is one critical muscle building workout routine for beginners and is also suggested by every trainer as one of the must-have gym workout plans for muscle gain.   

Note the following steps 

• Take the barbell and place it on the rack and don’t do any activity until you have moved it toward the chest position 
• Now it’s time to inhale and after that unrack it 
• Allow the bar to rest on your delts and move your feet and shoulders wide apart 
• Exhale and press the barbell up 
• Have a top inhale and then lower the bar 
• Repeat the steps above

Incline Dumbbell Press 

The incline dumbbell press has been designed to treat your upper pecs. The steps of doing this exercise are pretty simple. All you need is to set the bench to 45 degrees and then sit on the bench and lift the dumbbells.  Take a look at this study, it mentions that when you do an incline dumbbell press for muscle gain,  deltoid muscle activation gets stimulated. 

Dumbbell Front Raise 

This exercise is called a cheating exercise because most people swing at it.  By swing, we mean swinging the weight of the dumbbells. We know the urge is strong, but we would recommend that you resist it. When you perform this exercise at full throttle, the results that would be provided to you would be amazing.  To perform this exercise, you just need a dumbbell and perform it by lifting weights. 

Leg Exercise For Muscle Building 

Okay, most people or bodybuilders concentrate more on their upper body than on the lower body which is the leg.  This is where they go wrong and appear striking in front of people.  Tell me as a bodybuilder or a newbie to the gym, how many times have you encountered people telling you “ What’s up chicken legs “.  

We know that’s insulting but why not have a mindset of throwing it back on their face with results? We mean nothing burns haters more than success.  All the workouts that are stated below would be the best leg exercises for muscle gain since they have been vouched for by different fitness industry experts. They are categorized as back squats, front squats, and power clean. 

Back Squats 

Fitbod especially says that if you are someone who is looking for a home muscle building workout plan or free muscle building workout plan then back squats are your answer. Since every workout plan that ever existed in the fitness industry is incomplete without back squats. 

Kettlebell Swing 

We don’t know about you, but it’s immense fun to swing some weights around. Also having fun with these fuels up your glute and hamstring simultaneously. So kettlebell bell swing has to be in your library. 

Hack Squats 

Hack squat is one of the best gym exercises for muscle gain and is also considered one of the best bodyweight exercises for muscle gain. The quadriceps work like magic when you perform this workout. We would suggest that that foot should be placed at an angle where knee flexion can be performed. 

Core Exercises For Muscle Gain 

Well, core exercises and planks are two sides of the same coin. They are couples who cannot function without each other. Core exercises come under the category of free muscle building workout plan because they need no equipment. Some major exercises of this category are stated as follows: 

Hip Bridge 

To perform this exercise,  just lie down and gently push your body up to the core.  This will activate your glutes instantly.  Have a look at the diagram to understand the process better. 

Regular Plank 

This is the easiest exercise on the entire planet. You need to put down your entire body on a gym mat and perform the exercise.  If you have never heard of it, we seriously doubt your awareness. 

Knee plank 

Okay! When planks are done within two minutes, they become a little challenging if you are overweight.  But that doesn’t mean you can’t do them.  You just need to place your knee on the maat and then perform it as a regular plank. 

Welcome To The World Of Accessories 

As a viewer, you have invested your time in reading our article till now, and we are so thankful for that. Hopefully what we have presented before you has answered all your questions like the best exercise for gaining muscle. The best time to exercise for muscle gain? the best bodyweight exercises for muscle gain? and the best exercise for muscle gain at home through our digital piece. If we haven’t it would be lovely if you comment your thoughts at the end of the article, but before that, we will request to stick a little longer and make you witness the power of accessory exercises. 

Why Should You Care? 

Well if you have a pre-described mindset of strength training and powerlifting then knowing a new form of exercise won’t harm you.  If you are a newbie to the best exercises for muscle gain then this information would be groundbreaking.  Some of the most remarkable benefits of accessory exercise can be shedding body fat, reversing body composition, muscle building, and weight maintenance. 

Accessory Exercises That Can Be Powerful For Your Body 

Take a look at this study from Barbend.com and also a report from Muscle Fitness. Both have cumulatively said the same thing. They have said that some remarkable accessory exercises may not look important but provide you immense power gain in the longer run. 

JM Press

Jm Blakey showed us how the triceps, chest, and anterior can be formed with the right moves. As he was training at Westside Barbell his gym partners noticed an unusual move that involved the combination of skull crusher and bench press and that’s how the JM press was invented. 

Click here to watch it on YouTube

Snatch Grip Deadlift 

The snatch grip deadlift is one of the most recommended accessories exercises that exists today.  The learning posture of this exercise is the same as an Olympic powerlifter, but it’s much easier than that.   The muscles that would be trained in this exercise are the glutes, lower back, and hamstring. 

Click here to watch it on YouTube

Kirk Shrug

Okay, this name is legendary as  Kirk Karwoski first invented this exercise. The man wanted to increase his grip strength, so he used shrug variation to lift a weight of 850 pounds.  Some of the major muscles that are trained in this exercise are upper traps and forearms. 

Click here to watch it on YouTube

Takeaway 

We have presented all workout plans that would be needed to give you proper muscle gain. The workout regimen that is mentioned in this digital piece would give you a clear and concise blueprint on how you can build muscle with ease. 

In addition, these can be also used as a muscle-building workout routine for beginners and a home muscle-building workout plan, if you don’t have equipment near you. If you have liked what we have spoken, don’t shy away from providing your thoughts at the end and sharing your knowledge with your friends and family. 

Frequently Asked Questions and Answers