Getting in shape can be easy. Building muscle is as simple as doing the correct number of repetitions and sets to increase hypertrophy, which is when muscle tissues become larger. The effective number of reps and sets to do for building muscle is eight to 12, though eight is best according to the National Academy of Sports Medicine (NASM). Work up to three sets. Do lunges, barbell presses, dumbbell rows and lateral raises to work your entire body.
Lunges
Step 1
Kneel on the floor with your right knee touching the ground and your left foot flat on the floor. Position your left foot below your left knee and your right knee below your right hip. Put your right toes on the floor and lift your right heel. Stand up without moving your feet.
Step 2
Place your hands on your hips. Straighten your back. Bend your knees and bring your right knee toward the floor, but do not touch the ground again. Do not allow your left knee to move forward past your ankle.
Step 3
Return to a standing position to finish one repetition.
Step 4
Switch your leg position after eight reps and do eight on the other side.
Step 5
Hold a pair of dumbbells in each hand if your legs are not tired after eight reps. Keep increasing the weight until you can do eight reps with good form.
Barbell Press
Step 1
Work your chest and arms with the barbell chest press exercise. Lie on an exercise bench with a barbell held above your chest. Hold the barbell at shoulder-width distance apart. Press your back into the bench.
Step 2
Bend your elbows and lower the barbell until it touches your sternum. Keep the barbell level.
Step 3
Press your arms straight up again. Do eight reps.
Dumbbell Rows
Step 1
Place your right knee on an exercise bench and your left foot on the floor on the opposite side of the bench. Put your right hand on the bench and lean over. Flatten your back so that it is parallel to the bench. Hold a dumbbell in your left hand with your arm straight on the left side of the bench.
Step 2
Bend your arm and raise your elbow toward the ceiling using your back muscles.
Step 3
Straighten your arm again. Do eight reps and then switch sides.
Lateral Raises
Step 1
Stand up straight and hold a dumbbell in each hand. Hold your arms straight at your sides, with your palms facing your sides.
Step 2
Raise your arms up to shoulder height. Keep your arms straight and raise your arms out to your sides.
Step 3
Lower your arms back to your sides. Do eight reps.
Things You'll Need
- Dumbbells
- Barbell
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- Barbell Bench Press
- Lunges
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