For some people, a goal of exercise is to gain muscle mass. Exercise can be roughly divided into aerobic and anaerobic varieties. Aerobic exercise relies heavily on oxygen consumption, and includes activities such as running, biking and swimming. Anaerobic exercise involves short bursts of activity, such as weight lifting. Variations of anaerobic exercise tend to be most useful for gaining muscle mass. A health care provider should be consulted before beginning an exercise program.
Anaerobic Exercise
Aerobic activity can increase strength and endurance, and muscle mass is increased most by anaerobic activity, particularly weight lifting, according to "The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding" by Arnold Schwarzenegger and Bill Dobbins. Bodybuilders typically train different parts of the body on different days. The manner in which the workouts are split depends on individual preference. Monday could be dedicated to chest, triceps and shoulders, Wednesday to legs, and Friday to back and biceps. There can be many different ways to split a routine, and individual bodybuilders will tailor their workouts differently. Generally, bodybuilders do not perform more than 10 repetitions per set, and three to four sets per exercise.
Variations
The same workouts should not be repeated indefinitely because the muscles used will adjust to the demands placed upon them. Instead, the workouts should be changed to challenge the muscles and stimulate growth. A person can change the exercises performed, the number of repetitions, the pace of the repetitions the number of sets, the weight used and the rest time. For example, a person could train the chest by performing three sets of eight repetitions on the bench press for three weeks. Then the next week, perform eight, six, four and two repetitions, increasing the weight with each set. After the heavy set with two repetitions, decrease the weight and immediately perform 10 repetitions.
Compound Exercises
Most bodybuilders emphasize the use of free weights such as barbells and dumbbells over machines. Compound exercises are often the core lift of a muscle group; they are called compound because the work more than one particular muscle group. The bench press exercises primarily the chest but also the shoulders and triceps. Squats work out many muscles in the body. Pull-ups work out the back, biceps and forearms.
Two additional tips for gaining mass are to establish a proper diet in which enough protein and calories are consumed, and lifting with proper technique. A fitness professional can help with tasks, but in summary the basic components to gaining muscle mass include a proper weight lifting routine and diet, and maintaining good lifting technique.
References
- "The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- Bodybuilding.com; 12 "Skinny Guy" Tips to Build Monster Muscle
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