What sets of exercises help you increase muscle mass during training?

Regular physical activity is recommended by doctors of all specialtiesbeyond the fact that having a good body improves self-esteem and makes us feel more attractive.

The fight against sedentary lifestyle is part of the program prevention of chronic diseases, such as cardiovascular disease, cancer, diabetes, obesity and osteoporosis. He also works with mental health in cases of stress, depression or anxiety, as stated Healthy live site on its web page.

And physical activity ranges from everyday activities, such as walking or cleaning, to recreational activities and solo or team sports. But in the field of healthcare You have to pay attention to the ones that promote the cardiovascular system (aerobic exercise)muscle and bone strengthening work (anaerobic exercise) and flexibility exercises, also anaerobic.

If the plan is to increase muscle mass and strengthen bones, as well as speed up the process metabolism to eliminate fat, there are sites that recommend specific series for this purpose. One of them is the specialized site on Men’s Health.

These series can training separately or combined. If performed in a combined manner they are called “supersets”, ideal for those who are in an intermediate or advanced state of training.

Superset of muscle strengthening exercises

Let’s talk about supersets or supersets cWhen two exercises are combined with a pause of a few seconds between one and the other. They are generally practiced in the gym because they require the availability of equipment.

In his numerous publications, Men’s health suggests combining as follows:

1. Bench press and dumbbell rowing to work the pectorals, deltoids, triceps, biceps, lats and trapezoid.
2. Rows with pulley crossing to increase muscle mass in the middle and lower pectoral area.
3. Cable curls with overhead cable extensions are strength exercises to strengthen the brachialis, brachioradialis, wrist flexors and muscles. anterior deltoidmore triceps.
4. Spider Curl Tricep Extensions (Prone Curl) with Dumbbells for Biceps and Triceps.
5. Reverse lunges with those of RDL (Romanian deadlift) to strengthen the lower extremities, such as the hamstrings, hamstrings and glutes.
6. Overhead Press (overhead dumbbell weight) with Hip huggers (head huggers) to exercise your shoulders and upper body.
7. Lateral raises and overhead presses. This combination, performed with dumbbells, strengthens the shoulders and the anterior and lateral chest muscles.
8. Squats with reverse hyperextensions to strengthen the knees and lower limbs.
9. Squat with barbell and hanging dead armdead weight“). This activity strengthens the back, lumbar and dorsal muscles, abdominals and hip stabilizers.
10. Incline dumbbell chest press and supported chest rows for upper pectoral muscles.
11. Straight-arm pushes and facial pulls: Combines the posterior and lateral deltoid muscles, biceps, scapula, and middle and lower trapezius.
12. Squats with dumbbells and hip thrust With resistance bands, both exercises tighten your hips and strengthen your muscles.