Regaining mass muscle is not a easy task. There are many reasons that cause this deficit to happen, including not being able to work out due to an ijury, taking a break for personal reasons, or experiencing an unexpected life stituation.
Muscle mass often decreases with age if you don’t exercise to maitain it. It’s not always easy to be consistent with your workout routine but if you’re ready to get back on track, we have the best exercises to regain muscle mass.
When doing each of these sessions, its important to hydrate and to do mostly compound movements. All these will help you progress quickly and engage all muscle groups. It’s recommended to perform these training which focus on full-body sessions three times per week.
1. Bent-Over lateral Raise
Get a paire of dumbbells for this exercise. Push your hips back, bending your torso forward at least 45 degrees, ad keep your chest tall. With the dumbbells hanging down toward the ground and a slight bend in your elbow, raise your arms to either side of you, squeezing the back of your shoulders as you do so. Complete 3 sets of 15 reps.
2. Dumbbell Squats
Holding dumbbells on easch hands, stand up straight with your feet just outside shoulder-width. Push your hips back, and begin squatting down util your hips hit about parallel height. Drive throught your heels to come back up, flexing quads and glutes to finish.
Related: Lose Belly Fat and Slow Down Aging with These Strenght Exercises
3. Lat Pulldown
Start by gripping the lat pulldown bar with your palms facing away from you just outside your shoulder, ad pull the bar dow toward your sternum. Squeeze your lats at the bottom of the movement. Get a solid stretch at the top of the movement by letting your shoulder blades come up before performing another rep.
4. Dumbbell Reverse Lunge
Hold a dumbbell in each hands, then take a long stride backward with one leg.Plant your heel down into the floor, then lower yourself until your back knee touches the ground. Complete 3 sets of 10 reps for each legs.