It is time to get big for the summertime! Point, blank, period! So no more self-loathing and complaining that you can’t build any muscle due to your genetics. Sure, another guy may be more genetically-gifted to build muscle mass than you but guess what….he had to work hard to do it!
Your body isn’t meant to add muscle; nonetheless, it can be done with hard-work, dedication and selection of effective exercises.
With that said, lets discuss an exercise for the 3 major muscle groups (legs, back, and chest) that will help you get big by putting on lean muscle mass for the summer.
If you desire to add bulk to your toothpicks….I mean legs, then you got to go with squats! Whether in the gym or at home, squats is considered the holy grail of leg exercises in which I agree. Squats is one of the most natural movements that we use in everyday life. Whether you squat down on a chair or a toilet, we practically squat all the time! A squat is practically a full-body exercise because both upper and lower body muscles are engaged to perform it.
How to build muscle mass with squats: You need squat moderate-heavy to heavy weights. Research studies show that squats will raise your testosterone levels in which will help build overall musculature. Since squats are such a taxing exercise, I recommend doing it first in your workout regimen. Choose a weight that you can do 3 sets of 8-12 reps with. Rest between 60-90 seconds to maintain constant tension needed on your legs to grow.
One-arm dumbbell rows
Getting big for the summer means trips to the beach to show the ladies all the muscle you built right? Well it doesn’t make since to train your front without hitting the back! The back is such an important muscle to develop, especially as a skinny guy.
By developing a thick, muscular back, it will make you look bigger than you actually are! One-arm dumbbell rows are a great exercise for your back.
How to build muscle mass with rows: There are several variations of rows you can utilize to add bulk to your back. A one-arm dumbbell row was chosen due to the ability to focus your effort on each side of the back. Do 3 sets of 8 to 12 reps with 60 second rest periods. Try to squeeze hard as possible and contract your back as you pull the weight up. This exercise (as with other rows) will build muscle mass in your biceps as well.
If you haven’t done pushups since your old high school P.E. teacher made you drop down and give him 20, then no wonder you are smaller. From the military to the penitentiary, pushups have been the go-to exercise to not only to build muscle, but to whip people in shape period.
It is an important exercise that every quality workout regimen should incorporate, especially when building muscle is the goal. If your visions for getting bigger by summertime involve a thick, compact chest, then pushups should be high on your priority list!
How to build muscle mass with weighted pushups: Some people feel pushups are too easy; thus, abolish them to fitness purgatory. If that is you, then I want you to carefully read the following:
There is ALWAYS a way to do pushups that will challenge you. A good rule of thumb is if you can’t do at least 20 solid reps of a given pushup variation, then you haven’t master it yet. In case you can do 20 regular pushups with your bodyweight, then it is time to increase the weight. Using a book bag to add weight and strap it on your back while performing pushups. Add 5lb each time until you’re able to complete 20 solid reps. Overtime, as you add weight, your body will add weight as well.
In conclusion, these were 3 exercises to help grow those 3 major muscle groups. The reason shoulders, arms, and abs were not discussed was because they are indirectly (but effectively) worked within those 3 exercises. So have fun using these exercises to get big for the summer!