Building strength and mass in your muscles is usually the domain of body builders who want to get bigger and stronger. However, getting stronger will help everyone get in better shape and also burn more calories. This will help the body get rid of fat. You don't have to enter bodybuilding contests in order to build more muscle and bulk.
Arm Curls
Stand up straight in an exercise area where you have a chance to lift dumbbells in order to do arm curls. These exercises will help build your strength in your shoulders, biceps and triceps. Hold the dumbbell in your right hand and slowly bring it up to shoulder height with your palm facing upward. Return the weight to your side. Do this 10 times and then switch the weight to your left hand and curl it up to your left shoulder 10 times. Take a 30-second break and repeat the set.
Leg Press
This is best done at a gym that has a Nautilus weight machine. Go to the leg press machine and lie on your back on the incline board connected to the machine. Pick out a weight that you can handle. You can determine this by putting your feet on the designated plate on the machine and pressing forward with your feet so your legs are extended. You should feel pressure to extend your legs but you should not have to strain. Once you find the weight that you want to lift, press on the plate and do this routine 10 times. Take a 30-second break and repeat the set.
Bench Press
This will build mass and strength in your chest and shoulders. This is best done with a partner who can spot the weight for your. Lie down on the bench and reach up with your arms to grab hold of the barbell. Have your spotter help lower the weight into position on your chest. Grasp the weight at shoulder height and then press it up until your elbows are straight. Return the weight to chest level. Lift the weight up 10 times, take a 30-second break and then repeat the set.
Snow Angels
Lie down on the weight bench and hold a dumbbell in both hands. Hold the dumbbells at thigh height. Bring the weight up to shoulder height and then return it to thigh height. Do this exercise 10 times and then take a 30-second break before repeating the set. This will build mass in your chest, rib cage and shoulders.
Power Sit-Ups
Whether you are a body builder or not, you probably want to get definition in your ab muscles. This can be done with power sit-ups. Lie down on the floor and bend your knees up at a 45-degree angle. Put your hands behind your head and contract your abdominal muscles, which will lift your head and neck up about 12 inches. Return your head to the floor. Do this 25 times, take a 30-second break and then repeat the set.
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