10 minutes of light jogging or riding on a stationary bike is a good warmup activity. Then stretch all your major muscle groups after your warmup routine. Focus specifically on the muscles you’re training that day. You can also wait to stretch until after your workout. [2] X Expert Source Pete CerquaCertified Personal Trainer Expert Interview. 14 May 2020.
Do reps slowly as well. Performing weight exercises quickly is more of a cardio workout, and won’t help build mass. A general rule is that if you feel like you’re working out at a good pace, slow down a little more. Try setting a stopwatch and see how long you can extend 3 reps of push-ups. [4] X Expert Source Pete CerquaCertified Personal Trainer Expert Interview. 14 May 2020.
Perform a deadlift by standing in front of a barbell with your feet shoulder-width apart. Then bend your legs down and grab the barbell. Stand up straight, and then bend back down to bring the barbell to the floor. Keep your back straight and focus the weight on your legs to prevent back injuries. Never start doing deadlifts with more weight than you can handle. This can seriously injure your back and legs. Start small with deadlifts to build your body’s mass. Exercises like deadlifts, squats, and bench presses are great for any age group. [6] X Expert Source Pete CerquaCertified Personal Trainer Expert Interview. 14 May 2020.
Line yourself up under the squat rack so the barbell rests just below your neck. Grab the bar and stand up, lifting the barbell off the rack. Then bend your hips and knees until your legs are parallel with the floor. Stand back up to complete the motion. Keep your back straight and focus the weight on your legs. Start off with light weights when doing squats as well. They can hurt your back if you start with too much weight.
Take a dumbbell in each hand and stand with your feet shoulder-width apart. Lift your arms at the elbow so the dumbbells nearly reach your shoulders. Then lower your arms to complete the motion. Do 3 sets of curls in a workout.
If you don’t like pushups, try a bench press as an alternate exercise.
Sit ups are the most common core workout. Start out with these to get your core into shape. Planks are another good core workout. Hold yourself in a push-up position and tighten your core. Hold the pose for as long as you can without stopping. [11] X Expert Source Pete CerquaCertified Personal Trainer Expert Interview. 14 May 2020. Standing ab exercises can tone your core even more by training it from different angles and using weights.
Let your muscle groups rest for 24-48 hours between workouts. If you train your biceps on Monday, wait until Wednesday to train them again. A sample workout schedule is biceps and back on Monday, triceps and chest on Tuesday, legs and back on Wednesday, and rest day on Thursday.
Don’t take more than 3 rest days per week, though, unless you’re injured or sick. If you still want to be active on your rest days, try taking a walk or riding your bike. These activities keep you moving without stressing your sore muscles.
Also note how you felt during each workout. Writing “hard” next to one workout could tell you that you should ease off that activity or use a lighter weight. Taking a “before” picture is helpful too. Before you start your new workout regimen, take a picture of yourself in the mirror without a shirt on. Then take another picture at the end of every month so see the physical changes in your body.
Don’t cut out cardio entirely. Rather, fit cardio into your routine only after you’ve done at least 3-4 weight workouts per week. You can still run or bike to warm up for workouts. This keeps cardio in your routine while serving your muscle-building goals.
A good guideline for finding the right weight is doing 10 reps with it. If you pick up 15 lb (6. 8 kg) dumbbells and struggle to do 7 curls, then they’re too heavy. Switch to a lighter weight.
If your baseline caloric intake is 2,000 calories per day, then increase this to 2,250 for a week. If you haven’t gained anything, try 2,500 the following week. Speak with your doctor about determining your ideal baseline caloric intake. Then add 250-500 on top of this. Get your extra calories from healthy sources like unsaturated fats, protein, and vitamin-rich foods.
If you weigh 200 pounds (91 kg), then eat 200 grams of protein in your daily meals. Stick with healthy, lean proteins. Poultry, fish, eggs, low-fat dairy products, nuts, and beans are some of the best sources for lean proteins. [20] X Research source
Healthy, vitamin-rich foods include green leafy vegetables, fruits, nuts, fish, and olive oil. Mix these ingredients into your meals for a well-balanced diet.
Get more calories from healthy, polyunsaturated fats. Good sources of unsaturated fats are fish, avocados, walnuts, and olive or canola oil. [23] X Research source Also limit your red meat intake because it is high in saturated fats too. Focus more on lean proteins like chicken or fish.
The most common supplement types are creatine and whey. These both boost your protein intake and support muscle growth. Always buy supplements from a reputable dealer like a licensed vitamin shop.
