Exercises to gain mass

Wondering how to gain mass? You may think you need an expensive gym membership or fancy equipment to build muscle and workout effectively, but results are possible just by using your own bodyweight right at home. With that in mind, here are six exercises that will have you building muscle and looking great in no time —

Running / Walking

No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. If you focus 80 percent of your energy on cardio, you will see your body transform. Try walking at a quick clip or running a slow jog for 15 to 30 minutes to start. Add in increments of 5 to 10 minutes weekly.

Squats

Squats are one of the best exercises you can do. It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results. Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise.

PushUps

Push-ups work your chest, shoulders, triceps, and core for a complete muscle-building exercise. They’re a major deal, so don’t neglect them. Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes together and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders.

Crunches

They help with core strength and may tone your midsection, but don’t obsess. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building. Lie on a mat or carpeted surface for comfort. Bend knees so feet are flat on the floor. Cross arms in front of the chest. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement. Don’t lift your entire back off the floor, as this can cause back strain. Exhale and contract abs as you go up. Inhale and ease slowly back down until shoulders are flat on the floor.

Don’t just plop backward; control the movement. Go for two to three sets of 10 to start.