4 Workouts To Boost Muscle Mass

Building muscle mass could be hard. It comes from rigid workouts and discipline. If you’re desiring to have a muscular physique, you should start exercising now. Do you need a workout that could help you achieve the muscle mass you want?

Workout No. 1: Bench press

The bench press is a compound exercise that builds strength and promotes muscle growth. This workout targets the muscles in the shoulders, triceps, and chest.

Equipment Needed:  

  • Flat Bench 
  • Dumbbells 
  • Barbell 


  • Traditional bench press: This exercise is carried out by lying on a flat bench and thrusting a barbell in an upward and downward motion at the level of the chest.
  • Incline bench press: This variation of the bench press has the same technique as the traditional one, but it’s done in a 45 to 60 degrees angled bench.
  • Decline bench press: This variation is executed in an upward angled bench. It means when you lie on the bench, your feet will be in a more elevated position than the head.

You could do this in three sets with 10 repetitions. You could also add more weight after a week when you have comfortably done it in the correct form. This exercise could be dangerous, so avoid committing errors while doing it. Avoid this exercise if you have any shoulder injuries.

Workout No. 2: Pull-ups

Pull-ups is an exercise to build the upper body and core strength. It targets the large back muscles behind the arm called the lats. This could also build strength and muscles around your core and upper back.

Equipment Needed: 

  • Chin-up Bar 

How To Do It: 

  1. Jump up and grab the bar.
  2. Pull yourself up, chin leveling the bar. Hold yourself in this position.
  3. Lower yourself until your arms are fully extended.
  4. Repeat the routine without your feet touching the floor.

You could do this exercise for just two days a week to avoid muscle strain. When you’re comfortable doing pull-ups, you could add a weight belt for a challenge. If you have upper-body injuries, you must avoid this exercise.

Workout No. 3: Squats

Squats is an exercise that tests most body parts. It’s a compound exercise that targets the lower body muscle such as the thigh and calf muscles.

There are several types of squats; some involve equipment, and others don’t. One basic type is the air squat. It uses body weight for resistance.

How To Do It: 

  1. Start with your feet in a wide stance.
  2. Maintain your chest up and engage your abdominal muscles.
  3. Lower your hips into a sitting position and shift your weight to your heels.
  4. You should feel some pressure on your thighs and calves.
  5. Pause with your knees over then bring your body up to the starting position.


  • Back squats: This exercise is performed like the basic squat position, but with added resistance to the shoulder using a barbell.
  • Overhead squats: This variation is done while holding a medicine ball above the head during the exercise.
  • Jump squats: This variation requires jumping upward after the squat position then landing with bent knees.

In doing these exercises, make sure you’re on a solid, flat floor to prevent any untoward incidents. Avoid squat exercises if you have lower body injuries particularly in the ankles, knees, and hips.

Workout No. 4: Deadlift

The deadlift is an advanced exercise that targets most muscles in the whole body. It’s a good way to build strength in the backside and legs. It’s also the best way to build muscle mass and boost metabolism.

Equipment Needed: 

  • Barbell 

How To Do It: 

  1. Choose a lightweight barbell if this is your first time to lift weights.
  2. Position your feet shoulder-width away from each other. Lay your heel flat on the floor.
  3. Brace your abdominal muscles.
  4. Squat down to grab the barbell.
  5. Grab the bar with an overhand grip and lift just above the knee.
  6. Continue lifting by pushing upward with your legs until the arms are extended upwards.
  7. Gradually lower the barbell by placing it on the shoulder.
  8. In a squat position, lower the barbell into the floor.
  9. Do as many repetitions as you can.

Avoid the deadlift exercise if you have any health condition and injury. This is an advanced exercise that needs practice to be perfected.

woman bodybuilder deadlifting

Safety Warning

Before doing any of these exercises, consult your doctor or ask a physical therapist if these are appropriate for you. Also, ask gym coaches for proper techniques in performing these workouts.

Find out more about boosting muscle mass by trying these four workouts that could help you build muscles in no time.

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