Muscle Gain

Build lean muscle mass with proven techniques

Building Muscle Mass

Muscle gain requires a combination of progressive resistance training, adequate nutrition, and sufficient recovery. The process involves creating micro-tears in muscle fibers through exercise, which then repair and grow larger during recovery periods.

Bench Press

Bench Press

Intermediate20-30 minutes

How to Perform:

  1. Lie on bench with feet flat on floor
  2. Grip bar slightly wider than shoulder-width
  3. Lower bar to chest with control
  4. Press bar up explosively
  5. Keep core engaged throughout
  6. Complete 3-5 sets of 6-10 reps

Benefits:

  • Builds chest, shoulders, and triceps
  • Increases upper body strength
  • Improves pushing power
  • Compound movement for efficiency
  • Foundation for upper body development
Barbell Rows

Barbell Rows

Intermediate15-20 minutes

How to Perform:

  1. Bend at hips, keeping back straight
  2. Pull bar to lower chest/upper abdomen
  3. Squeeze shoulder blades together
  4. Lower with control
  5. Keep core engaged
  6. Complete 3-4 sets of 8-12 reps

Benefits:

  • Builds back thickness
  • Strengthens posterior chain
  • Improves posture
  • Develops grip strength
  • Essential for balanced physique