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The 7 Exercises You Need for Mass

These are great tips for beginners who don’t know exactly which exercises to do at the gym to get bigger muscles.

To get bigger muscles you need to work hard, but which movements should you do once you hit the gym? Here are the only 7 exercises you need for mass.

There is a lot of information on the internet and almost infinite ways of working out your body. If you are new to this, discovering which exercises to do can be a time-consuming job. Well, not anymore.

Coach Alain Gonzalez, an author, personal trainer and YouTuber, narrowed down everything to just 7 exercises you need for mass. “80% of your gains will come from 7 basic compound movements,” he says.

If you already are familiar with gym life, this list can also help you remember the importance of these classic and necessary exercises. Do these, or some form of variation of them, to see your body get bigger.

Watch the 7 Exercises You Need For Mass

The 7 exercises you need for mass are:

Squats, deadlifts and lunges will focus a lot on your lower body, but can also build up your back muscles.

Bench presses are the king exercise to build a bigger chest, and the same can be said about the overhead press to build stronger shoulders.

7 Exercises You Need for MassSource: Courtesy of CrossFit Inc.
Deadlift

Coach Alain Gonzalez ends the video with 2 bonus exercises for biceps and mid delts. Barbell or dumbbell curl should be done if you are looking to increase even further your biceps, and lateral raises (preferably with a cable machine) will do the job for your mid delts.

Most of these exercises should be done at least twice a week, two sets, between 6 and 12 reps.

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