It can be frustrating: You jog, ride your bike or work out with your aerobics tapes every day, yet you can't seem to gain any muscle weight. Even the most intense aerobic workouts won't help you gain muscle mass. To do so, you must tackle strength training. MayoClinic.com states that strength training can help you build your lean muscle mass, shave off pounds and burn calories more efficiently.
Body Weight Exercises
Strength training doesn't have to be expensive. Some of the most effective strength-training exercises require no equipment at all. MayoClinic.com recommends traditional workout routines such as push-ups, pull-ups, leg squats and floor crunches. These exercises, which you can perform quickly and outside of a gym, work several muscles at the same time to help you burn calories more quickly and help you build muscle mass throughout your entire body.
Free Weights
Many personal trainers swear by the benefits of free weights. The TeensHealth website recommends barbells, dumbbells and hand weights as extremely effective tools for helping you build muscle weight. You can use these relatively inexpensive tools in the privacy of your home or in a crowded gym. Repetition is the key with free weights, not the amount of weight you lift. Trainers recommend that you start with low weights and steadily build your repetitions. As you get stronger, gradually build up the weight of your free weights. Bicep curls are popular free weight exercises. Hold a lighter barbell in each hand, palms facing your thighs. Bend your arms at the elbow and rotate your palms toward your face as you lift your forearms slowly toward your chest. Complete three sets of 10 repetitions for each arm. Hammer curls are also effective. Hold two small dumbbells at your sides, palms facing your thighs. Lift your forearms slowly up toward your chest without rotating your palms. As with the bicep curls, complete three sets of 10 repetitions.
Resistance Training
MayoClinic.com also recommends resistance training to quickly build muscle mass. Purchase inexpensive rubber tubing at an athletic store, and practice stretching this tubing with your arms to steadily build the muscles in your forearms and biceps. Use rubber resistance tubing to strengthen the muscles in your legs. Recline on your back and lift one of your legs in the air. Wrap the tubing around the base of your foot. Pull your foot slowly back to the ground, and repeat the movement for a total of 10 repetitions. Rest, and then perform the same exercise with your other leg. Wrap up your routine by performing two more sets of 10 repetitions with each leg.
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