Some exercises to gain muscle mass include push-ups, lateral raises and squats, which should be done at least twice a week, to work various muscle groups and promote muscle gain.
Exercises for muscle mass can be done at home, as they only use your own body weight, and there is no need to use gym equipment. This plan mixes active movements, which allow for muscle growth, and isometric movements, which are good for toning.
However, to obtain the desired results, in addition to exercising regularly, it is also important to maintain a balanced diet, making it necessary to consume more calories than you burn, consume healthy fats and consume more proteins. See how to follow a diet to gain muscle mass.
Exercises to gain muscle mass
Some exercise options to gain muscle mass are:
1. Push-up
Push-ups are a good exercise option for gaining muscle mass in the arms, as it works the chest, triceps and deltoids. Understand better what flexion is for.
How to make: Lie on the floor, face down, with your arms shoulder-width apart. Then, push your body up, getting into a plank position and go down until you form a 90º angle with your elbow.
Initially, you can rest your knees on the floor to perform the push-up, this helps to reduce the weight on your chest and arms. During this exercise it is very important to keep your abdominals contracted so that your back is always aligned, avoiding injuries.
2. Side raise
The lateral raise is an exercise that works the shoulders, being a good option for gaining muscle mass, and can be done with dumbbells or PET bottles, for example.
How to make: Stand, hold a weight in each hand and raise your arms to the side of your body, up to the shoulder line, keeping your elbows semi-flexed. Check out more details on how to do the side raise.
3. Squats
Squats are a complete exercise for gaining muscle mass, as they work several muscle groups at the same time, such as the abdominal, back and leg muscles.
How to make: Place your feet about hip-width apart, contract your abdomen and squat as if you were going to sit on a bench, keeping your feet flat on the floor, and then return to the starting position. See how to do the squat correctly.
Squats can be done with just your own body weight, or by holding a weight in front of your body or with a barbell behind your back, if performed in gyms.
4. Squats with isometrics
A good exercise for gaining muscle mass is the isometric squat, where the greatest emphasis is on the muscles in the glutes, thighs and abdomen.
How to make: Place your feet shoulder-width apart. With your spine straight and your abdomen contracted, squat, bending your knees at 90º and pushing your butt well back. Maintain the position for approximately 10 to 30 seconds, or according to the guidance of the physical education professional.
Read too: Isometrics: what it is, what it’s for, exercises (and how to do it)
5. Lunge
The lunge, or lunge, is also an exercise to gain muscle mass and works the leg muscles.
How to make: Stand, take a step forward and squat until your thigh is parallel to the floor and your knee is bent at a 90º angle, returning to the starting position and then doing the same with the other leg.
Another way to do lunges is to work one leg and then the other. To do this, you must position one of your legs in front and perform the movement. After you finish the repetitions with one leg, do the same with the other. Check out other lunge variations.
6. Triceps on the chair or bench
The triceps curl on the chair or bench is an exercise designed to mainly work the back of the arm.
How to make: Stand with your back to a chair or bench, support your hands and then bend your legs and slowly lower yourself towards the floor, until you form a 90º angle with your elbows, and rise again, using only the strength of your triceps.
7. Calf raise
Calf raises are a good exercise for gaining calf muscle mass, because they allow the calf muscles to be worked, ensuring more strength and volume and also aesthetic definition for the legs.
How to make: Stand and then slowly raise your feet until you are resting on your toes, squeezing your calves tightly. Then go down, avoiding touching the floor, and go up again. You can do one leg at a time or both at the same time. See how to do calf exercises.
8. Rower Abdominal
The rowing abdominal exercise is a good exercise option for gaining muscle mass, as it helps to define the muscles of the belly, in addition to strengthening the core, which is the muscle that provides stability to the body.
How to make: Lie down and then, using only the strength of your abdomen, flex your legs while raising your torso, as if you were going to hug your legs. Check out other abdominal exercise options.
9. Side pranch
The side plank is an exercise to strengthen and promote muscle mass gain, working mainly on the abdominal, shoulder and side back muscles.
How to make: Lie on a mat on your side with your legs almost straight and your hips, knees and feet aligned. Place your elbow on the floor, leaving your forearm facing the front of your body.
Raise the opposite arm in the air, or rest it on your waist. Push off the floor, lifting your torso. Keep your abdomen contracted and your hips elevated, fully stretching your legs, keeping your body and neck aligned and looking straight ahead. Stay in this position for 30 seconds or more and then repeat on the other side.
See in the video below what to eat, before, during and after training, to increase muscle mass:
