5 exercises to gain muscle throughout the body

Variations: diamond bends, explosive bends, plyometric bends, bends with hold of 1 second in the middle of the repetition.

squat

Like push-ups, this is an exercise Old school which helps to develop muscle, but in the legs and lower body (although it can be a full body exercise when adding arm movements).

This exercise and its variations is essential for growth in the hamstrings, quadriceps and calves. Squats also help create an anabolic environment in the body, Which helps build muscle mass on all sides.

Variations: Squats Air (with body weight), squats with powder, squats with jump

Lungs

Similar to squats, lunges are an exercise that can also speed up your heart rate and metabolism (especially by adding jumps), developing muscle in quadriceps, glutes and hamstrings. Adding weights gives you an extra degree of difficulty, but you don’t really need them.

Variations: long jumps, swing (lunge backwards followed by longen forward), alternate contempt

plates

Harvard experts have already said that plates are the best exercise when it comes to gain muscle and strength in the core (Aka the abs), and not just the core, you can also activate your legs by performing some movements while holding the position. (And if you add the iron as part of the Burpees exercise, then the work is much more intense).

Variations: side iron, sliding iron, high and low iron, iron with leg lift

background

This exercise does not have many variants (although you can do them on a bench or on a machine that allows you to hang your body for greater challenges), but the funds, for both triceps and biceps, Are an exercise that makes you feel the famous “burn” in your arms and develop volume, strength and endurance.

* This article was originally published at GQ Mexico

You may also be interested in:

How to gain muscle mass faster: how you train and what exercises you should do

5 tricks to gain muscle and strength used by the strongest men in the world

Gaining muscle mass: 3 mistakes to avoid to achieve it without gaining weight