Health & fitness

HOW TO GAIN MUSCLE(NO EXTRA EQUIPMENTS)

how to gain muscle

HOW TO GAIN MUSCLE WITHOUT EXTRA EQUIPMENT

How to gain muscle fast? This question is very frequently asked by many people. To gain muscle mass, you need to hit every muscle of that body part.

Do you have to to do different exercises to hit different parts of a muscle? Well, yes! But what if you don’t have access to different types of equipment required for those exercises?
Changing the way you grip the dumbells, bar or a barbell can bring a lot of variation and you start hitting different muscles.


There are three types of possible grips: Underhand grip, Overhand grip, and Neutral grip.

Let’s talk about how can you change your grip in different exercises:

1. PULLUPS :


Pullups are done with an overhand grip. Doing Pullups with an underhand grip(Chinups) provides a great flex in your biceps. Whereas a pullup provides more contraction in your back than chinups.
Doing pullups with a neutral grip can give you added contraction in your chest and forearms.
Further, to hit your lower back while doing a pull-up, bend your knees upwards. This will also work on your core.

2. BENT ROWS :


You might have only seen someone doing bent rows overhanded. But doing them underhanded, you can work a little bit of bicep but you start hitting more on the lower lats.
There is no big change when you do rows with a neutral grip(corner row and one arm dumbbell row). Just a little bit of more contraction in your chest while doing a corner row.

3. BICEP CURLS :


Bicep curls are usually done with an underhand grip. Doing bicep curl overhanded can give you a lot of flex in your forearms.
Curling with a neutral grip(hammer curls), you hit the outer parts of your bicep(brachialis).
This is going to increase the size of the bicep.
Further, to get more contraction in the long head of the bicep(for bicep peaks), try positioning your arms behind the body while you curl.

You see how changing your grip can affect muscle recruitment? Never get stuck into always using the same grip.

 

Image source: Google images

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