Each exercise serves a purpose, but that purpose isn't always building muscle mass. In "The New Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger explains that most of the exercises you'll do to build up your basic muscle mass will be...
Your muscles are adaptable tissues; they respond to the stresses placed upon them, according to the textbook "Exercise Physiology: Energy, Nutrition, and Human Performance." Therefore, if you want to gain muscle mass, you need to perform...
To build muscle in your derriere, exercises should target the gluteus maximus. The gluteus maximus is the largest of the buttocks muscles, and it is the one that mass can be added to if you want a larger and stronger butt. The Aerobics and Fitness...
Building muscle mass during your 30s may help prevent muscular mass loss that occurs during your 40s and 50s. The American College of Sports Medicine recommends doing exercises that incorporate all of your major muscle groups into two weekly...
When developing and increasing your overall muscle mass, having shoulders and arms larger than your waist is a common goal. To achieve that inverted "V" shape physique, include exercises that target your shoulder and biceps muscles.
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....
Your pulse, also known as your heart rate, is the amount of times your heart beats per minute. Your heart rate will increase when lifting weights, and you can burn calories and develop muscle mass during anaerobic exercise. A regular strength...
Exercises that involve multiple joints and muscle groups will help build muscle mass. Complete three to six sets of six to 12 repetitions for each exercise on two to three nonconsecutive days per week. Start at about 70 percent of your...
You may have several reasons for wanting to build muscle mass. Muscle burns more calories than fat, so building muscle can help you lose or maintain weight. Excess muscle can also increase your stamina and lower your risk of injury. Additionally,...
Increased muscle mass not only helps you look better, it also increases your metabolism because muscle is more metabolically active than fat. To build muscle, you must place enough strain on your muscle fibers to create small tears in your muscle....
Muscle mass may be lost through extreme dieting, extended bed rest or just from aging. Lost muscle mass is known as sarcopenia. Not getting enough nutrients can affect your body's ability to maintain muscle. Similarly, a lack of exercise sends the...
Your muscles grow in response to trauma. To build muscle mass, you need to continually traumatize your muscles enough to trigger your body to compensate for the stress by adding new tissue. You don't need an expensive gym membership or equipment...
Gaining muscle mass is a common goal for fitness enthusiasts. A proper online weight lifting exercise routine can help you to reach this goal. According to the Mayo Clinic, "Weight training challenges your muscles by providing a stress to the...
Isolation exercises are characterized by having one focus muscle with one joint movement. A tricep kickback would be an example of an exercise. Compound exercises, on the other hand, involve a focus muscle with several other stabilizing muscles at...
As you age, your body produces fewer hormones, which can cause you to experience reduced bone and muscle mass. This can lead to degenerative conditions such as osteoporosis -- extreme loss of bone mass -- and sarcopenia -- extreme loss of muscle...
Building muscle mass requires you eat more calories than you burn in a day, but eating the wrong foods can cause fat weight gain. EatRight.org recommends eating healthy foods that are high in calories and nutrient-rich, such as lean proteins,...
To build muscle you must stimulate your muscle to make new muscle proteins, the ScienceDaily website. Traditionally, this is achieved by lifting heavy weights until your muscles hit failure, where they can't contract anymore. This stimulates the...
The muscles of the forearm act on the bones of the forearm, wrist and hand to cause or assist with several actions including forearm flexion and pronation (twisting your forearm in the direction of your thumb) and wrist extension, flexion,...
Resistance training is an effective workout for building muscle mass. The more resistance you place on your muscles, the more mass you gain. In order to gain both strength and mass, a combination of high weight with a few reps and lower weight...
Your muscular system plays an important role in your overall health. Building strong muscles can help control weight, boost stamina, sharpen focus and develop bone strength. Developing large muscles may help many individuals enjoy an increase in...
If you observe the bodies of endurance athletes--such as marathon runners--you'll see that although their legs are toned, they're not very big. Power lifters and bodybuilders, by comparison, have massive muscles. This may not allow them to run...
The quadriceps, or quads, which span the front of your upper legs between the hip and knee joints, consist of the rectus femoris, vastus intermedius, vastus lateralis and vastus medialis muscles. These muscles cooperate to extend your knee, or...
A chin-up bar is any bar that can be used to perform a range of exercises that require you to pull your chin up toward the bar. It typically uses body weight as the resistance for exercise, but weight can be added through other means when body...
Getting your metabolism on the fast track is key to reaching your weight loss goals. Give your metabolism a boost by eating the right foods, strength training and adding key supplements to your diet. The more muscle you build, the more calories...
Losing weight while gaining muscles requires a positive and disciplined attitude and healthy lifestyle adjustments. A program consisting of a well-balanced low-fat diet, combined with at least 30 minutes of cardio exercise and weight resistance is...
Power workouts, also known as reactive training workouts, require exercises with quick and powerful movements. Power is defined by the National Academy of Sports Medicine as the ability to exert maximal force in the shortest period of time. Power...
To lose weight and burn fat, you have to make substantial lifestyle changes. This involves changing your diet, of course, but it also requires adopting a fat-burning workout routine. If you want to shed pounds, you have numerous options. Just be...
Creating toned, well-defined arms involves enlarging your muscles and maintaining a healthy body-fat percentage. Additional benefits include increased muscular endurance, power and strength, and an improved level of overall fitness. Consider...
Your muscles adapt to the demands that your workout imposes, and lifting heavier loads demands bigger and stronger muscles. The best exercise for muscle growth requires contracting your muscles against the highest amount of resistance that you can...
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