10 gym exercises for men that help gain muscle the fastest

PT Health Life –  Below are gym exercises for men that help increase muscle and reduce fat quickly, applied by fitness trainers. 

1. Push-up

Push-ups are a popular exercise for men that can be done right at home without going to the gym. The movement is simple but affects most muscle groups, especially the front arm muscles, back arm muscles and chest muscles.

Instructions for correct push-up technique:

• Step 1: Start in Plank position, put your arms straight on the floor, the distance between your arms is a little wider than your shoulders. Toes touch the floor, keep your body straight throughout the process of doing push-ups.
• Step 2: Inhale, then bend your elbows and lower your body until your chest almost touches the floor.
• Step 2: Exhale and raise your body to the starting position.
• Step 3: Repeat the above movements.

2. Squat

Squat is considered the “king” of gym exercises for men, effectively affecting the buttocks and front thigh muscles. Besides the traditional Squat movement, you can do it with dumbbells or barbells to quickly achieve your body shape goals.

Instructions for practicing Squat with correct technique:

• Step 1: Stand straight, legs spread a little wider than shoulders, toes turned outward. Hands clasped in front of chest or holding dumbbells or barbell. Note that you should choose a weight suitable for your physical strength.
• Step 2: Push your hips back and lower your butt until your thighs are parallel to the floor. Keep your back straight throughout the process.
• Step 3: Raise your body to the starting position and repeat the above movements.

In addition, men can also perform variations of traditional Squat movements such as: Jump Squat , Sumo Squat ,…

3. Pull up bar

Pull-ups or pull-ups are one of the gym exercises for beginner men, helping to effectively increase the front arm and lat muscles. Thanks to that, you will have a standard, attractive V-shaped body. Practicing with pull-up bars also helps the body release a lot of testosterone, stimulating comprehensive muscle development.

Instructions for practicing pull-ups with proper technique:

• Step 1: Spread your arms equal to or slightly wider than your shoulders, grasp the pull-up bar and lift your body off the floor. Keep your back straight and your chest slightly forward.
• Step 2: Use force to lift your body upward until your shoulders are level with the bar.
• Step 3: Lower your body until your arms are straight, making sure your feet do not touch the floor.
• Step 4: Repeat the above movements.

4. Deadlift

Deadlift is an exercise that effectively affects the lower body, especially the lower back muscles, glutes and hamstrings. Therefore, these are also the best gym exercises for men applied by fitness trainers.

Instructions for practicing Deadlift with correct technique:

• Step 1: Stand up straight, legs equal or slightly wider than shoulder width apart.
• Step 2: Bend down, hold the bar with both hands, push your hips back and use force to lift the weight up to the middle of your upper thighs.
• Step 3: Slowly lower the weight until it touches the floor.
• Step 4: Repeat the lifting and lowering movements until the set is complete.

5. Bicycle Crunches

Bicycle Crunches or cycling crunches are popular gym exercises for men today. This movement can be done simply at home, helping to effectively reduce belly fat and shape six-pack abs.

Instructions for practicing Bicycle Crunches with proper technique:

• Step 1: Lie on the exercise mat with your hands behind your head. Raise your legs off the floor and bend your knees, keeping your shins perpendicular to your calves.
• Step 2: Raise your head and bend your left knee to almost touch your right elbow.
• Step 3: Do the same with the other side, bending the right knee almost to touch the left elbow.
• Step 4: Repeat the above movements continuously, similar to riding a bicycle.

6. Lunge

Lunge is one of the gym exercises for men that helps keep leg muscles firm and healthy. At the same time, it helps you practice balance and more flexible thigh muscles.

Instructions for practicing Lunges with correct technique:

• Step 1: Stand straight, legs hip-width apart, hands on hips.
• Step 2: Step your left foot forward about 60 – 90cm, bend down so that your calf and lower leg are perpendicular. Note that the back knee does not touch the floor.
• Step 3: Return to a standing position, then do the same with your right leg.
• Step 4: Repeat the above movements until the set is complete.

7. Dumbbell Bench Press

Dumbbell Bench Press is a weightlifting exercise on a chair, practiced regularly by gymers to help develop muscular, toned chest muscles. To perform this movement, you need to prepare a bench and two dumbbells with a weight suitable for your physical strength.

Instructions for practicing Dumbbell Bench Press with proper technique:

• Step 1: Lie straight on the chair, both feet firmly planted on the floor. Hold two dumbbells in both hands and place them on your thighs.
• Step 2: Straighten your arms and lift the dumbbell straight up in front of your chest.
• Step 3: Lower the weight horizontally so that the biceps are perpendicular to the forearms.
• Step 4: Repeat the above movements.

8. Bulgarian Split Squat

Bulgarian Split Squat is a variation of the traditional Squat exercise, focusing on developing the thigh muscles, glutes and calves. This is also one of the effective gym exercises for men that can be done right at home.

Instructions for practicing Bulgarian Split Squat with correct technique:

• Step 1: Stand with your back to the exercise chair, place your right foot on the chair. Left leg steady, placed about 2 steps away from the exercise chair. Hands relaxed or clasped in front of chest.
• Step 2: Bend your left knee perpendicular to the floor, left thigh parallel to the floor (Split Squat position).
• Step 3: Raise yourself to the starting position.
• Step 4: Repeat the above movements until the set is complete, then switch to the other leg.

9. Leg Curl

Leg Curl is a dumbbell curl exercise that helps develop hamstrings and burn fat effectively. This movement needs to be done on an exercise machine at the gym and there are 2 basic ways to practice: Lying Leg Curl and Seated Leg Curl.

Instructions for practicing Lying Leg Curl correctly:

• Step 1: Lie face down on the exercise bench, put your feet under the lever, hold the machine handle with both hands and keep your body straight.
• Step 2: Exhale, tense your thigh muscles and roll your legs up.
• Step 3: Inhale and lower your legs to the starting position. Then repeat the above movements.

Instructions for practicing Seated Leg Curl correctly:

• Step 1: Sit on the exercise chair, keep your back straight and pressed against the backrest. Both hands hold the handle firmly.
• Step 2: Place your feet on the exercise bench so that 1 lever is on the back of your legs, and 1 lever is on your thighs.
• Step 3: Exhale and use force to bend your knees until your calves are perpendicular to your lower legs.
• Step 4: Return to the original position and repeat the above movements.

10. Hip Thrust

Hip Thrust is one of the gym exercises for men that affects the buttocks, hips and thighs. To increase strength and gain muscle effectively, you should perform Hip Thrust using barbells.

Instructions on how to practice Hip Thrust with barbells correctly:

• Step 1: Place your shoulders on the bench, both feet firmly planted on the floor, and both hands holding the barbell at hip level.
• Step 2: Push your hips up until your thighs are parallel to the floor.
• Step 3: Return to the original position and repeat the above movements.

11. Overhead Press

Overhead Press is one of the gym exercises for men that helps develop the upper body, especially the shoulder muscles, arm muscles, and back muscles. The method is also very simple, you just need to prepare a barbell with a weight suitable for your physical strength.

Instructions for practicing Overhead Press with correct technique:

• Step 1: Stand straight, legs hip-width apart. Lift the barbell off the rack, placing it in front of your shoulders with your palms facing out.
• Step 2: Inhale deeply, use force from your shoulder muscles and lift the barbell above your head, until your arms are straight. The lower body remains still, the head and neck are straight, the eyes look straight ahead.
• Step 3: Exhale and lower the dumbbells to the starting position (in front of the shoulders). Then repeat the above movements.

12. Suggested gym schedule for men

After understanding effective gym exercises for men, you need to arrange a suitable exercise schedule to ensure physical fitness as well as achieve your physical goals. Before scheduling a gym workout for newbies , you should note the following:

• You should not train two main muscle groups in one session, prioritize training muscle groups that can complement each other.
• If your goal is to gain weight and muscle, you should only train 2 muscle groups in one session and increase the weight.
• On the contrary, if you need to lose fat, you should train 3-4 muscle groups in one session, reduce the amount of weight, increase the number of exercises, and increase the number of repetitions of one movement.
• You should rest 1-2 days a week to give your muscles time to recover and your body to regain energy to continue training at high intensity.

Below is a suggested gym schedule to gain muscle and lose fat for beginner men, check it out now!

1. Gym schedule 5 days a week for men

• Monday: Chest workout
• Tuesday: Abdominal and back exercises
• Wednesday: Practice your front arms and back arms
• Thursday: Rest
• Friday: Exercise buttocks , thighs and legs
• Saturday: Abdominal and shoulder exercises
• Sunday: Rest.

2. Gym schedule 6 days a week for men

• Monday: Practice lats
• Tuesday: Abdominal and chest exercises
• Wednesday: Leg training
• Thursday: Hand exercise
• Friday: Abdominal and chest exercises
• Saturday: Shoulder and biceps exercise
• Sunday: Rest.

 

13. Note when exercising at the gym for men

To have a toned and strong body, men must exercise regularly and follow a scientific regimen. At the same time, please note the following:

• Exercising does not have immediate results

Practicing every day will not bring results, instead it will be a long process of trying. Therefore, you should persistently follow the set gym schedule and seek advice from a professional fitness trainer to stay on track and quickly achieve your goals.

• Scientific and flexible training roadmap

Besides practicing consistently and on schedule, you should feel the changes in your muscle groups. If you feel the exercises are too boring or a muscle group needs further improvement, feel free to change it, as long as it suits your physical strength.

• Live and rest properly

To ensure health and fitness when going to the gym, men should build a lifestyle through studying, especially getting enough sleep. At the same time, limit stimulants such as alcohol, cigarettes, etc. Instead, drink enough water, at least 2 liters/day to promptly rehydrate and remineralize your body when exercising.