If think that building muscle is one of your best fitness goals. This should be the case for everyone, because increasing muscle mass can strengthen bones, improve body formation, and even reduce the risk of certain diseases.
Once you are committed to the gains, you will need to learn how to build muscle in the gym. Fortunately for you.
If you are a beginner, start with 2 or 3 strength training exercises a week until you feel comfortable in the gym and are rigid in shape.
Monday: Glutes and Legs
Squats: 3 sets of 7 reps
Romanian deadlift: 4 sets of 7 reps
Glute-hamstring machine: 4 sets of 7 reps
Move 1: squats
Stand with your foot detailed thigh width, pointed toes about 14 degrees.
Inhale and push your hips as if you were sitting in a chair. Bend your knees and continue lowering your bottom toward the ground until your thighs are parallel to the ground.
Keep your heels heavy, exhale, and straighten your legs to return to the standing position.
Move 2: Weighted walking lunges
With feet crossed, shoulder widths apart, hold the kettle on your hand with both hands.
With your chest and elbows along, right foot forward and bend over at knee to lunge.
Keep your heart engaged, and push your right foot to stand.
Bring your left foot through the middle and step forward, plant that foot and lower it to another rush.
Continue to advance forward, alternating legs.
Move 3: Roman Deadlift
Stand with feet across the shoulders, and toes facing forward, with a carrier loaded on your feet.
Keep your back flat and your legs straight, separate your hips. With straight arms, hold on the iron with a hand grip (you should feel it in the hamstrings!).
Keep your weight in the middle of your feet, standing with the barbell, while keeping it as close as possible to your body.
Press the glutes on top, then return the tape to the ground and repeat.
Transfer 4: hamstring machine
Enter the appliance with your feet bottoms on the foot board, bend your knees slightly, but the butt hangs over the pad.
Maintaining a neutral backbone, gather your core strength and lower yourself toward the ground until you pass parallel.
Lift up in a sitting position by pressing quads, gluten, and pulp. Keep sitting until the arms reach, when extended straight in front of you, touch your feet.