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Four Best Exercises For Muscle Mass
Posted by Shawn
It must be assumed that when talking about muscle gain that you are aware of the other leg on which all muscle gain stands which is nutrition. You simply cannot increase the muscle mass that you currently have without eating or drinking adequate calories and macro-nutrients.
The BIG FOUR compound movements on which strength gains have been measured is the best place to start for muscle mass. Although different sets and reps are used when training for size, a strong muscle is ultimately a big muscle so you need to increase the core strength that you have to increase muscle mass.
If you approach gaining mass a bit more scientifically you could plot your strength gains on a chart showing the diminishing returns. Your first year of training with weights on a regular basis is the most amount of muscle you will ever gain in one year as long as you continue.
The more muscle you have the more difficult it is to add more. Nobody knows better than professional bodybuilder who need to constantly push the envelope just a little farther to add half of pound of muscle. All the principals of increasing muscle mass are based on the Big Four.
Squats, Deadlifts, Bench-press and Military press not in any specific order should be trained at least once a week to increase muscle mass, namely your core strength. There are countless variations of these four exercises, whether it be Romanian deadlifts or D/B military press for one of the big four.
The volume that you decide to use should also be done in a cycle, there are also many different variations that one can use when training the big four. The choices you have to train the big four are endless, from the well tested 5 X 5 training principal to 10 sets per movement doing 4 X 12,10,8,6.
It will depend on your specific somatotype, because if you are predominantly slow switch like an ectomorph you should train with more volume using reps like 12 to 20 instead of training heavy with 5 or 8 reps. Training to increase strength, the ultimate objective is to lift a heavy weight for many reps.
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