Many newbie fitness enthusiasts have been in this situation. After starting a workout for a while, we have not seen any changes in your muscle mass. Don’t worry; it is one of the most common issues and can be dealt with quickly.
But first, you have to analyze your workout routine and evaluate whether you are including bodyweight workouts in it. How about we help you find the best bodybuilding workout to gain muscle so that you can achieve your desired muscle mass? Without any further ado, let’s dive right into it.
1. Push up variation
The first on our list is the push-up. One of the simple yet effective bodyweight exercises, it is an essential choice for strength training. The classic push-up targets the chest, shoulders, and triceps. However, variations like wide grip and diamond push-ups intensify the chest muscles and triceps, respectively. Each of these variations can be a great support to enhance your upper body workout. Furthermore, you can intensify your push-ups with some additional gym equipment resistance bands or a weighted vest.
2. Chin Up- Pull Up
Next on our list are pull-ups and chin-ups. Chin-ups are performed with an underhand grip and focus more on the biceps and lower back muscles.
While pull-ups are an overhand grip, they focus more on the upper back. Both of these exercises are the last and give excellent back development. The workout engages the bicep and forearms as secondary muscles to improve upper body endurance.
Variations such as wide grip and close grip intensify the workout and help to make your fitness routine more interesting.
3. Squat and Lunges
Now, let’s move towards the lower body workout—squats and lunges. These are known for strengthening the lower body muscles. They target the quadriceps and glutes and promote leg strength.
On the other hand, they engage the core muscles for stability that enhance functional movement. Variations like jump squats, deep squats, and pistol squats, with the addition of plyometric support, improve the flexibility and balance of the leg.
Walking lunges, jumping lunges, and reverse lunges are other forms of explosive power with cardiovascular benefits. Both of these variations are included in your well-rounded lower body workout to improve muscle tone and fitness level.
Dumbbell Rows
One of the best friends of home gym owners or fitness enthusiasts is a dumbbell. The best part about this equipment is the amount of exercise variation it gives to target the upper body and back.
One of these is the dumbbell rows that target the last rhomboids. This workout enhances posture and back stability.
Furthermore, variations such as single-arm rows and bent-over rows work the upper and lower back muscles. Different gripes, such as the overhand and underhand grip, can further target specific areas of the back, like the tricep and upper back. In a quick workout session, you can utilize this equipment to develop a sculpted back and strong upper body.
Deadlift
Among the workouts on the list, deadlifts can be extreme. However, they are compound exercises that target the upper and lower body, especially the posterior chain. The fun fact is that the deadlift is the best for core engagement as it requires stabilizing the spine through the movement.
Furthermore, the deadlift also promotes better posture and spinal health. While in the gym, you can perform the deadlift easily, but for those home gym owners, there is no need to panic as you can use the kettlebell or dumbbell to do the deadlift sessions at home.
Tips to Make Your BodyBuilding Workout Better
- Include compound exercises like deadlifts and squats to ensure comprehensive muscle development.
- Gradually increase the intensity by doing weight and increasing reps to stimulate muscle growth effectively.
- Adjust the repetition ranges from 8-12 reps for muscle growth to target different aspects of muscle development.
- Make yourself a whole-body routine and alternate upper and lower-body workouts to promote balanced strength.
Conclusion
The workout given above plays an important part in your journey to muscle gains. However, it will not be worth it without proper nutrition, hydration, and rest. Also, be progressive in your workout, manage the test period, and optimize muscle growth.
Being Content and showing up for your workout is the first step to your dream fitness. At the same time, you should also maintain your focus on proper technique to achieve your bodybuilding goals. Enjoy every moment of the workout.