Ultimate Guide to Building Muscle for Athletes

Putting in the time and effort to put on muscle might boost your self-confidence. Fortunately, if you work hard and keep at it, you will succeed. Muscular growth depends on regular exercise and adherence to a nutritious diet. You can grow muscle whether you train at home or at a gym using the ultimate activities.

Do pull ups: ultimate workout

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Grab a bar that is comfortably taller than you and hold it horizontally. Your hands should be shoulder-width apart. Once you are hanging from the bar, raise your legs back. Using only your arms, pull yourself up until your chin is level with the bar. Then, return to your starting position by lowering yourself.

Both an overhanded and an underhanded grip are acceptable. Perform three sets of 10 pullups. You’ll tone your lats, traps, and rhomboids with this exercise.

Bent over rows

Stand about 6 to 10 inches (15-25 cm) behind a barbell or two dumbbells with your feet shoulder-width apart. Keep your shins upright while bending your knees slightly. Your spine and head should be straight as you lean forward at the waist. With an overhand hold, raise the weight to your upper or lower chest. Slowly descend until your arms are almost fully stretched but not reaching the floor. Perform three 10-rep sets.

Perform bench press: ultimate workout

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Start off with a weight that you can easily lift. If you’re just beginning out, try lifting the bar while adding 5 to 10 pounds (2.3 to 4.5 kg) on each side. Maintaining a shoulder-width distance between your arms, grab the bar. Slowly lower the bar until your nipples are at nipple level while keeping your arms completely extended upward.

Perform three sets of 8–10 reps. If possible, increase the weight for each set.

After a few months of practice, gradually raise the weight and reduce the number of reps per set to 6-8. At the conclusion of the third set, attempt to approach muscular failure.

Do push-ups

In a plank position, place your arms shoulder-width apart. After then, steadily lower yourself until your chin touches the ground. Push yourself up to the starting position gradually.

Perform three sets of 10 push-ups. The closer your hands are together, the harder your triceps will be worked. A workout you can perform anywhere is push-ups.

Build thighs and glutes: ultimate workout

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Put two dumbbells or a large barbell on the ground in front of you. Slowly bending at the knees while maintaining a straight spine and a strong core. Take hold of the weight, then stand up while keeping it close to your body. After then, gradually drop the weight to the ground.

Perform three 10-rep sets. Pick a weight that is exceptionally hefty for you.

When performing deadlifts, keep every muscle in your body active. Your lower body can assist you in lifting the weights.

Squats with weighted bar

A barbell with weights on it should be placed on a rack so that it is just below shoulder height. Standing up, duck under the bar so that it rests comfortably just below your neck. Keep your legs slightly wider than shoulder width and keep your knees slightly bent. Lift the bar from the rack, take one step backward, and place it on your back. Next, carefully squat down to the ground. Deeply exhale and raise yourself out of the squat using your legs and hips.

Execute 3 sets of 8 squats. The weight should be heavy enough to make squatting challenging yet manageable.

Bulgarian squats: ultimate workout

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Use both hands to hold a dumbbell in front of your chest. Lift your right leg back while facing a bench such that it is parallel to the ground and is in a comfortable resting position. Using your left leg, squat down until your right knee nearly touches the floor. Return to your starting position by rising gradually. On the opposite side, repeat.

Perform three 8-rep sets. Single leg squats are another name for the Bulgarian squat.

Weighted individual bicep curls

Take a seat on a bench and grab a dumbbell. In between your thighs, place your hand. Curling your arm upward while your elbow is resting on your thigh will help you lift the dumbbell to your upper chest. Repeat with the other hand after switching. Perform three 8-rep sets.

Dips to build triceps: ultimate workout

Place your hands shoulder-width apart on the bench with your torso and feet extended in front of the bench. Slowly flex your elbows and squat down until your butt is almost parallel to the ground. Lift yourself back to your starting posture using your arms.

Perform three 8-rep sets. Lift one foot off the ground to increase the resistance if this isn’t a high-intensity set for you.

The muscle below your biceps, the triceps, can be worked out most effectively with dips. To bench press heavy weights, you’ll need powerful triceps.

Skull crushers

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Lie flat on a seat with a bar supported by a rack. Bend your elbows after lifting the bar above your head so that it is almost at your forehead. Push the bar up gradually until your arms are completely stretched. Then lower the weight once more. As you raise and lower the bar, keep your elbows close together. 3 sets of 8 reps should be repeated.

Overhead press: ultimate workout

With your palms facing forward, hold a barbell or two dumbbells at chest- or shoulder-height. Lift the object until your arms are fully extended above your head. To avoid hyperextension, keep your elbow slightly bent. After that, gradually return the weights to their initial position. Perform three 8-rep sets.

Crunches for abs and core muscle

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Place your hands loosely behind your head with both arms in that position while you lie down on a mat. Your knees should be bent, and your feet should be flat on the ground. Your shoulders should gently lift off the ground while you press the small of your back into the ground. Return to the ground carefully after that.

3 sets of 20 reps should be repeated. Maintain slow, steady motion.

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