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10 exercises for muscle gain that you should definitely embrace in 2021

Published on:30 December 2020, 10:30am IST
2020 might be over, but your fitness streak shouldn’t. Continue your mad love for fitness, with these 10 exercises for muscle gain.
Nikita Bhardwaj
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Take these ten muscle gaining exercises to 2021, and you are sorted. Image courtesy: Shutterstock

If you think muscle gain needs a room full of equipment, then you’re sadly mistaken. There are a lot of body weight exercises that don’t require anything. It’s just you and the weight you carry. And FYI, the exercises that we are going to recommend to you today are some of the best exercises for muscle gain that you should embrace in 2021. 

But do you really need to do muscle training? The answer is yes, of course. If you are looking to transform your body from flab to fab, then you can’t do it without muscle training. Firstly, you need to understand that there are two kinds of muscle training – one is to build lean muscles, and the other is to bulk yourself up. Now it is up to you what kind of muscle you want to gain.

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Another thing is that without gaining muscle endurance, you won’t be able to pull off other exercises that will help you achieve the kind of body you want. Muscle training doesn’t just build your stamina, but it also develops your muscles in a way that they can handle wear and tear effectively. 

Not just that, but if you avoid muscle training and just focus on cardio, then your muscles will become weak and sag. After a point, your muscles won’t be in a position to even do cardio. You will experience fatigue, cramps, and pain in your body. You will start losing focus, and your body won’t show any results.

That’s why before you step into 2021, we want you to clear your head and try doing these exercises, so that by the end of it all, you get the body you have always desired.

Here are the ten best muscle gain exercises that you can do anywhere, anytime: 
1. Sumo squats

If your inner thighs are a problem area, then nothing can solve it better than sumo squats. Just ensure you are doing them right and rest they will do by themselves. Do at least 25 sumo squats and five sets.

2. Tricep dips

If bulky arms have always restricted you to wear noodle straps, then try doing tricep dips. All you need is an object/place that has some height. It can be a stool, staircase, bed, chair, etc. Do at least 20 triceps dips and five sets.

exercises for muscle gain
Triceps dip is all you need to tone your arms. Image courtesy: Shutterstock
3. Pull-ups

If you pull off a pull-up, then my dear, everything in your upper body is sorted. Pull-ups work on your arms, shoulders, chest, back, and core. 10 pull-ups and five sets are good for you.

4. Reverse crunches

The lower abdominal area is the biggest problem of them all, and reverse crunches are the only solution for it. Do 30 reverse crunches and five sets, and you’re sorted.

Also, watch:

5. Hanging knee raise

You can find numerous places at home, where you can comfortably hang. So, just hang in there and raise your legs to get a flat belly. Do it at least 20 times and five sets.

6. Planks

You can never go wrong with planks. Just remember you don’t stick to one kind. Every week, try a different one and see the difference in your body. Hold it as long as you can (at least for a minute) and just remember to do at least five times.

exercises for muscle gain
Ladies, make the most out of those core-strengthening planks.
7. Skipping

Don’t scratch your head, because it is a compound exercise i.e. it’s a cardio and muscle strengthening exercise. It hardly takes 15 minutes to do 1000 skips, and trust us that’s enough for a day.

8. Jumping squats

This is another compound exercise that can help you tone your lower body and boost your stamina too. Plus, it is also great for your core. Do at least 25 sumo squats and five sets of this exercise.

9. Push-ups

Well, well, well, we have always been an advocate of push-ups, and in 2021, you should definitely give them a shot. Start with knee push-ups, as they are easy to do and then graduate slowly. You can do 20 knee push-ups and five sets.

10. Deadlifts

Pardon us, but we just can’t resist this one. And yes, for this exercise, you might need either dumbbells or bar-bell rods, but we just can’t ignore this one, because it’s damn good, when it comes to muscle gains. All you need to focus on is to do it right. Do at least 15 deadlifts and five sets.

Also, watch:

So, there you go. Now you know what exactly you have to do in 2021, if you really want to gain some muscles, naturally.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.