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How To Gain Chest Mass? A Comprehensive Guide

For gym freaks, getting the perfect pecs complemented by a bigger and stronger upper torso is a dream. Mondays are observed as National Bench Days or International Chest Day where you can hit all of the bench presses and weighted dips on the right mark, but it may not always help gain chest mass.

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For gym freaks, getting the perfect pecs complemented by a bigger and stronger upper torso is a dream. Mondays are observed as National Bench Days or International Chest Day where you can hit all of the bench presses and weighted dips on the right mark, but it may not always help gain chest mass.

However, here’s a deal-breaker. Bench presses might be the foundation of chest training but it is certainly not the start and end of it. What you need is a variation of exercises that target every muscle in your chest and tips that you might be overlooking all this while.

How To Gain Chest Mass
How To Gain Chest Mass

So if you are all set to get a hot, strong and muscular chest, we are all set to reveal exercises and tips to get you there.

Chest Building Mistakes

First off, let’s get the major mistakes committed while working on the chest out of the way. From overworking their bodies to eating the wrong quantity of food, here are some serious mistakes that yield absolutely no results.

  1. Stressors On The Chest

Refrain from over stressing your chest with heavy weights. You will have to gradually work on increasing the weight and not strain your chest muscles from working out of the limits.

Over-exerting will only boost the production of testosterone and other growth hormones and you will end up ruining your posture.

  1. Over Consumption of Food

It is a myth that eating more food would somehow get you to gain chest mass quickly.

You can work out 3 times a day and still not develop your chest muscles if your eating habits are not proper and if you are not able to control your weight. 

  1. Isolation of The Chest

You have to remember that your chest is a muscle and you have to develop it as a whole.
Focusing on just the upper or lower part of your chest would make your upper body look out of proportion.

Exercises To Build Your Chest

  1. Press Up

Set 1, reps 60 seconds, rest 90 seconds

Support your body weight on your hands while they are placed beneath your shoulders.
Lift your body up on your toes in such a way that your head, back and heels fall in a straight line.
Then push your entire body entirely on your palms and toes in such a way that your arms are fully extended. While coming back by bending your elbows. Get back to your original position.  

  1. Clap Press Up

Set 1, reps 90 seconds, rest 60 seconds

Clap Press Up
Clap Press Up

Position yourself in the regular press-up position. Lower your body and let your body almost touch the floor.

When you pull your body weight up on your palms and toes simultaneously clap your hands together and then place your palms on the floor again. Get back to your original position. 

  1. Incline Press Up

Set 1, reps 60 seconds, rest 90 seconds

Place your hands, palms facing on a bench in a way that they are a little distant from each other. Incline your body weight on the bench and bend your arms so that your chest almost touches the bench.

Now pull your body weight upwards and stretch your arms. Fall back into the original position. 

  1. Pectoral Stretch

1 set for each side, reps according to you, rest 60 seconds

Stand upright and place your hands behind you. Push into your lower back and hold that position for a while.

Then, by pulling your shoulders back, try pushing your chest out. Get back to the original position and repeat. 

  1. Flat Dumbbell Fly

Sets 3, reps 12, rest 60 seconds 

Lie on a bench with your back resting on the bench. Hold to dumbbells near your shoulders while your palms are facing inwards.

Extend your arms by stretching them fully. This would be your starting position. After this, you will bend your arms so that you can arc the dumbbells to the side.

This will help you to stretch your chest. Hold that position for a few seconds and then get back to the original position. 

  1. Barbell Bench Press

10 sets, 6 reps, rest 60 seconds

Lie on your back on a flat bench and hold a barbell in your hands, shoulder width. Then lift your hands above and fully extend your arms.

Breathe in as you bring the dumbell to the starting position while lowering your back and placing the barbell rod close to your chest.

Repeat by pushing up the barbell by lifting your hands. 

  1. Reverse Grip Press

1 set, 60 seconds reps, 90 seconds rest

Place yourself in a press-up position and point your fingers towards your feet. Lower your chest until it is an inch from the floor and then push your body back up.

This exercise is beneficial to gain chest mass as it improves blood circulation in the chest. 

  1. Dips

Sets 2, reps 60 seconds, 60 seconds rest. 

Start off by wearing a weighted belt around your waist and keeping your arms straight. Reach for the parallel bars.

Bend your arms and lean forward, thus lowering your body. Dip down and make sure your shoulders are above your elbows. Straighten your arms and lift your body up and then lock your elbows. 

Tips For Chest Building 

  1. Compound Lifting Exercises – Challenge all your muscle groups to speed up your path to bigger pecs.

    Exercises like deadlifts, squats and different types of press-ups have to be performed in combination with rigorous chest exercises.
  1. Focus on the technicalities – Add some more weight to your routine workouts or lower the weights if necessary.

    If you are doing presses, make sure you are touching the floor fully, not just partially.
Compound Lifting Exercises
Compound Lifting Exercises
  1. Rest well and eat well – Here’s a mind-boggling fact – your muscle does not grow while you train, your muscle actually grows while you are resting.

    So make sure you eat the right calories while your muscles take rest and hog up on those nutrients.
  1. Patience is key – Do not set unrealistic goals for yourself. Working out to get the body that you have always desired is definitely difficult.

    But it is only possible if you manage it efficiently with the correct determination and adequate amount of work out hours. Do not forget to be patient with yourself throughout the process.
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What To Eat To Gain Muscle Mass?

You challenge your body through vigorous physical exercises in order to build lean muscle mass, but you also need to consume more calories than what you burn, so what to eat to gain muscle mass?

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What To Eat To Gain Muscle Mass

Gaining muscle mass requires a focus on both nutrition and physical activity. You challenge your body through vigorous physical exercises in order to build lean muscle mass, but you also need to consume more calories than what you burn, so what to eat to gain muscle mass?

To fulfil your goal of gaining muscle mass, it is important to focus on regular exercises and muscle-building foods. 

What To Eat To Gain Muscle Mass
What To Eat To Gain Muscle Mass?

In this guide to building muscle mass, we discuss in detail what you should eat to reach your goals faster.

We also share some useful tips that help you meet the nutrition needs to keep the body fuelled for workouts. 

Eat More Calories

Increasing calorie intake is the key to building muscle mass. Beginners can increase 300-500 calories per day which would lead to a gain of up to 1 pound every week.

Apart from the quantity, the quality of the foods you eat should be taken into consideration. You should aim to eat clean by choosing foods prepared using simple ingredients. 

Whole foods are not only high in nutrients and support your muscle gain but also help you recover faster and promote better energy and overall health.

High-calorie foods are better options for those who find trouble gaining weight. However, this does not mean you should eat junk to hit the calorie goals.

Consider getting oils, fats, proteins from whole foods to get the calories without having to eat up too much. 

Don’t Skip The Breakfast

Your breakfast is an important meal when you are trying to put on some mass. This meal fuels your body with energy and helps stay full until the next meal or snack.

A healthy breakfast also prepares you for nutritious and clean eating during the day. Some of the best options for breakfast include cottage cheese, eggs, smoothies and oatmeal. 

Eat Multiple Times In A Day

A key to building muscle mass is eating the right food at the right time. As an easy diet, you can eat your breakfast, lunch and dinner as you did and add post-workout, pre-workout meals and snacks.

When you increase your meals, you tend to feel fuller sooner and your waistline reduces. This will also suppress cravings and you won’t feel as hungry.

When you don’t eat for long hours, you can overeat at the next meal or end up grabbing some unhealthy snacks.

So work on fixing meal times and your body will get used to it. Consider eating a snack or a meal every three hours to keep the energy high. 

Fuel Your Workouts 

Fueling your workouts is quite essential for gaining mass. If you don’t eat before the gym, your body uses up stored energy which means you can lose mass.

Skipping your meals would deprive you of the chance to maintain your calorie intake during the day.

You should consider having a proper pre-workout meal to facilitate intense training, more reps and desired result. 

Carbs and proteins are excellent pre-workout foods. Carbs will serve as the energy source if you lift weights or do intensity workout.

Adding protein protects your mass and fuels the training efficiently. However, the timing for each type of food is important. Quick digesting foods like juices and protein shakes can be taken 30 minutes before the workout.

However, starchy carbs like pasta, potatoes and whole grains release energy slowly and should be taken 1-3 hours before the gym.

You can also include a little healthy fat like nuts, peanut butter or avocado to power your exercises. If you don’t eat right before the workout, you can consider a balanced meal that contains whole grains, proteins, fruits and vegetables to give your body the nutrition it needs. 

Include Protein In Every Meal

Gaining muscle mass requires a lean protein. So you should be eating at least 1g of protein per 45g of your body weight every day.

Lean Protein
Lean Protein

The simplest way to accomplish this is by adding a source of protein in each meal you eat during the day. Some of the best sources of proteins are,

Dairy – cheese, milk, yogurt, cottage cheese

Fish – salmon, tuna, mackerel 

Poultry – turkey, chicken, duck, eggs

Red meat – lamb, pork, beef

Vegan – nuts, seeds, tofu, lentils

Your body uses protein not just to fuel the functions but for maintaining the enzymes, cells and hormones.

So when you don’t take enough protein in your diet, you break down the muscles as a way to find a new source of protein. 

Consume Healthy Fats

It is important to include healthy fats in your diet as they improve your fat loss because they take time to digest. Focus on plant-based sources of fats and seafood as they are more beneficial for your health.

Limit intake of added fats coming from sauces, margarine, butter, oil and toppings. Look for roasted, grilled, steamed or baked foods rather than eating fried or sautéed options.

Drink Plenty of Water

When you train to build strength, your body can experience water loss through sweating. So you should make sure you stay hydrated all the time to avoid any negative impact on muscle recovery.

You should consider drinking 2.5-3 litres of water per day which would increase if you live in a hot climate. You should drink two cups of water with breakfast, lunch and dinner. 

Focus On Whole Foods

To be able to boost your muscle mass, it is important to make sure a major part of your diet consists of whole foods.

These are unprocessed food items that come as close to their natural form. Some of the best examples of whole foods are fruits, vegetables, eggs, oats, rice, fresh meat, poultry, fish, etc. 

You should avoid processed foods containing sodium, added sugars, trans-fats and chemicals like additives and preservatives. Some of the examples of such foods include cereals, frozen meals, fruit bars, cakes, cookies, pizza and sausages. 

The most important thing in your muscle gaining program is consistency. Choose a diet that you can stick to.

Focus on getting it right most of the time, build the foundation and keep training on a regular basis to see lasting results.

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How To Gain Arm Mass? A Complete Guide

Whatever involves upper body effort, right from lifting heavy items to kids, can be easily done with strong arms. So how to gain arm mass? Here’s our in-depth guide.

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Apart from 6-pack abs and a big chest, having bigger arm mass can boost one’s self-confidence. Muscular arms showcase strength and athletic interest. In addition to the appearance, there are practical benefits of having strong arms. Whatever involves upper body effort, right from lifting heavy items to kids, can be easily done with strong arms. So how to gain arm mass? Here’s our in-depth guide.

How To Gain Arm Mass?

Increasing your muscle mass in the arms not only boosts your fitness but lowers your risks of injury, increases core strength and enhances metabolism to help you stay healthy.

Biceps at the front and triceps in the back are the two main muscles in your arm area. These muscles require different types of exercises to build strength. 

In this guide, we talk about everything you should know to gain arm mass. We discuss the most effective tips and the best workouts that help you easily build arm muscles. 

Tips To Gain Arm Mass

The biggest mistakes people make is getting involved in extensive bicep and tricep exercises to build arms. While this would work at an advanced level, it is not so effective for beginners.

One cannot have big arms until he is underweight. To gain arm mass, you should first increase the overall muscle mass by following some essential tips like,

Increase The Weekly Training Volume

To build any muscle, it is essential that you work it two-three times in a week. If you train the arm muscle once a week, you can’t expect desired growth. 

Consider Tempo Training

Weight training may seem simple but it is actually the tempo at which you lift that decides how bigger you build the arms.

You should stick to the tempo code appropriate to your workout to see effective results

Take A Lot of Protein

To gain weight and mass, you should eat more than what you burn. While most men need 3000 kcal per day, skinny guys would need even more.

To grow your muscles, include sufficient protein in your meals. Consume protein-rich foods to make sure you get 1.5-2 grams of protein per kg of your bodyweight. 

Stretch

Grow by stretching and flexing your arm muscles. Biceps training should be combined with enough stretching to avoid them from getting too tight.

Stand at the side of a wall about an arm-width away and keep the palm flat on the wall while stretching the arm. You should feel the stretch, hold it for about half a minute and then repeat on the other arm. 

Exercises For Biceps

The key muscle involved in lifting and pulling, your biceps can be trained using some of the most effective curling and lifting exercises like,

Barbell Bicep Curl

This is a classic exercise for building biceps and should be done carefully so that you use only the arms and keep the back straight. Start with a lighter weight and increase as you practice.

Stand keeping your feet shoulder-width apart. Hold the barbell in your hands with the palms facing down. Gradually curl the barbell up towards the chest while using only the arm to lift the weight. Hold the position and then lower the weight slowly to its starting position. 

Pullup

To do this bicep exercise, hold a pull-up bar keeping your hands wider than shoulder distance apart.

Brace the core and pull your body up to the point that your chest touches the bar. Then, lower yourself until your arms are straight again. 

Concentration Curl

This exercise is known to achieve the highest activation of the muscle. It is quite effective at working the arms and gaining mass.

To do the concentration curl, sit on a bench forming a V shape with the legs. Hold a dumbbell in one hand and lean slightly forward. Rest the elbow on the inner thigh with the palms facing your face. Maintain stability by resting the other hand on your other thigh. 

Concentration Curl
Concentration Curl

Curl the weight slowly towards the shoulder while keeping the body still. Turn the wrist slightly as you lift the dumbbell to end the curl near the shoulder.

Pause for a while to feel the effort in your arm and then lower the weight. Repeat the steps for about 15 times and then switch the arm. 

Chin-Up

Another effective bicep building exercise, chin up requires a chin-up bar that is high enough to keep your feet off the ground when you extend the arms. To do a chin-up, grab the chin-up bar with both the hands by jumping to reach it.

Keep your body steady as you wrap the thumbs around the bar. Bend your elbows to slowly pull the body upward. Work on the biceps to pull the entire body to the point where your chin touches the bar.

Pause for a while and then lower the body slowly to the starting position before making another repetition. 

Exercises For Triceps

Here are some of the most effective workouts that help build firm, strong, big triceps located at the back of your arm. 

Overhead Extension

Generally performed using a single dumbbell, this extension should be started with a lighter weight and increased as you get used to.

To perform this exercise, stand straight with the feet kept shoulder-width apart. Place the hands around the weight and lift it up over the head in such a way that the arms are straight.

Then, bend the elbows to a 90-degree angle to bring the dumbbell behind the head. Straighten the arms slowly again so that the weight is above the head. 

Incline Bench Press

To do this bench press for triceps, lie on an inclined bench and hold a bar with your hands spread slightly wider than shoulder distance.

Incline Bench Press
Incline Bench Press

Keep your arms straight and press the feet to the ground. Slowly lower the bar towards your chest and then raise it back to the starting position. 

Dips

Tricep dips can be performed without a dip stand as well. To do this exercise at home, you can place your hands behind you on a flat chair.

Keep them shoulder-width apart and slide your butt off the surface with the legs extended out. Keep the arms straight with a tension in the elbows and then bend the elbows to lower your body in such a way that the elbows form a 90-degree angle. Then, return to the starting position by straightening the elbows. 

Triangle Push-Up

The most effective exercise for training triceps, triangle pushup involves the entire weight of your body. To do this exercise, get into the pushup position with the hands and toes touching the floor.

Place the hands below your face to form a triangle with the thumbs and fingers. Keep the legs and torso straight and lower the body slowly bringing the nose close to the hands. Then, push the body back to the starting position without arching the back.

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How To Gain Leg Mass? A Complete Guide

If you want to work on skinny legs and Build sculptured balanced physique, here’s a short and in-depth guide on how to gain leg mass.

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Most gym-goers dislike training legs and often skip out this group of muscles. This can get you an imbalance between the upper and lower body size, leading to disturbed physique symmetry. Skinny legs not only look bad but also prevent your body from availing benefits of growing leg muscles, so how to gain leg mass? Here’s our complete guide below.

How To Gain Leg Mass
How To Gain Leg Mass?

So if you are convinced about gaining some leg mass, here is a guide to help you achieve it faster. In this post, we give some great tips for building stronger, bigger legs. We also discuss the most effective workouts for training leg muscles. 

Benefit From Resistance Bands

Get a pair of mini bands and add them to your toolkit. If you are really serious about building leg muscles, it will be a worthy investment.

You can use them to work against the resistance for pumping up and warming up your muscles by looping them below or above the knees or around the ankles. 

What makes resistance bands so effective is that they allow targeting muscle groups that you can generally ignore such as abductors, adductors or glutes which are hard to hit using lunges and squats. 

Focus On Your Derriere

Strong glutes are as essential for big and strong legs as abs are for the upper body. If your middle body is soft, nothing will be as desired.

Before starting a leg workout or simply during free time, remember to do some donkey kicks or crab walks to grow these muscles. 

For donkey kicks, get on your fours, stacking the hands right under the shoulders and knees under the hips. Keep the back flat and a 90-degree bend in your right knee.

Lift the left leg straight back as you would kick. Return slowly to the starting position. Do 12 reps on one side and switch legs. Aim for two sets on each leg. 

To do crab walks, wrap the mini band below your knees, lower into a half squat and move to the side with big steps proceeding with the knee and not the ankle. 

Don’t Ignore The Stabilizer Muscles

Most people working on their leg muscles often don’t focus on the smaller stabilizer muscles in their hips. These muscles are vital for the right stability of the hips and prevention of injury.

If these muscles don’t function well, the movements become less effective and prone to danger. So make sure you train your inner and outer thigh muscles as a part of your leg training routine, particularly before squats and deadlifts. 

Keep The Body Fuelled

Your legs are one of the biggest muscle groups in the body. So it is important that you keep your body energized to train the legs hard.

Make sure you get enough protein and calories before and after workouts. Focus on fruit juices and whole milk as well as good quality proteins so that you don’t get exhausted when hitting your leg muscles hard. 

The Best Leg Exercises For Mass

Skipping

You won’t see a lot of people skipping in the gym these days. However, it is an excellent cardio workout and works wonders for leg muscles, building hamstrings and quads and working out the calves. Skipping is also a great way for beginners to start working on their leg muscles. 

You can simply add skipping to your daily workout routine to involve your legs or develop new moves to build core strength and balance.

You can start with simple rope jumps, keeping the two feet together and jumping with a straight posture. Once you master this move, you can try one leg, alternate feet, 360s and other advanced techniques to gain leg muscle mass. 

Leg Press

A machine move that covers a group of leg muscles, leg press stimulates the glutes, hamstrings and quads to their optimum potential. Resistance machine moves like this one can do what other free weight moves cannot do. 

Leg Press – How To Gain Leg Mass?

To do a leg press, place the feet on the pad, shoulder-width apart and make sure there is an angle to the toe position and they don’t point straight. Straighten the legs and release the handles.

While doing this, keep the back firmly set against the seat to avoid any strain on the lower back. Then, lower your legs towards the chest while taking care you don’t bounce the knees. Drive them back up without locking the knees out completely. 

Calf Raise

This is a simple exercise that beginners can easily follow to work on the calves which are not so easy to target. Calf raises are a must for athletes and runners and can be included in daily workout routine at the gym or home.

This workout is aimed at getting your calves stronger and building leg mass. Calf raises are the easiest exercises to incorporate into daily life. You can do them while standing in a lift, brushing the teeth or waiting for the milk to boil. 

Stand up straight and push down through the balls of the feet, raising your heels until you are standing on your toes. Then you can lower slowly back to the starting position.

You can do calf raises keeping the toes on the edge of a step to allow a greater range of movement. You can also add a weight to make it challenging. 

Barbell Squat

The squat is called the ‘king of leg moves’ as it works on the major muscles of the lower body, and when you put a good amount of weight on the bar, it becomes a full-body training as you contract the back muscles to maintain an optimal torso position. It is an excellent leg builder and focuses on every muscle in the leg.

Let the bar rest on your back shoulder muscles, go back by two steps and stand keeping your feet shoulder-width apart with toes pointing outward.

Then, sit down as if you do on a chair while keeping your spine aligned. Descend until the hip crease gets below the knee. While you rise up, keep the weight on the heels.

Single Leg Romanian Deadlift

A deadlift is a compound exercise that develops overall mass and strength in the lower body. This move improves balance and glute control while training your hamstrings.

This workout can be beneficial at light as well as moderate weights and builds core stability and strength. 

To perform this move, hold a dumbbell in one hand, lift the same side leg straight behind and lean forward over the other leg pushing the hip towards the back.

This position should feel the stretch in your hamstring. You can consider performing it in front of a mirror to keep the back straight and head up.

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