The physique of every individual depends mainly on genetic factors. A person who has a lean physique will find it tough to gain weight. Similarly, a person with a plump figure will have to work hard to tone down and lose weight. The good news is that the human body can adapt accordingly and change within a limit. Increasing the food intake and undergoing a weight-training program helps in both scenarios.
Is Gaining Muscle Mass Healthy?
For a good fitness program, it is important that a mixture of strength training, cardiovascular training, and proper diet are included. Everything needs to be balanced according to the goals of an individual to help lose weight and gain muscle mass. Several health benefits come with muscle gain training including the increase of bone density. Bone density tends to decrease with age, which often leads to arthritis.
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Other benefits include the strengthening of muscles and connective tissues. According to CDC, exercises that promote muscle building have a direct impact on improving balance and blood sugar levels. Studies have also shown improvements in mental health and sleep cycles. When you lose weight, a quarter of all bodyweight loss comes from the muscle that can result in a slower metabolism. Strength training is compensation for that loss and helps in gaining mass.
Can I Gain Muscle with a Home Workout?
A common conception of gaining muscles is lifting weights at the gym. However, it is possible to do just that at home with bodyweight exercises. Although the exercises will not be as easy as adding weight bars to the barbells, the results will be similar.
Simple rules like increasing reps, performing variations, decreasing rest times, and holding longer under tension time can get you the results faster. All bodyweight exercises include movements where you only use the weight of your body.
Are Dumbbells Good for Muscle Gain?
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Training with dumbbells is a valuable addition to your muscle gain journey. Additionally, it can also help in increasing coordination, improving imbalances, and gaining strength. To start with, dumbbell exercises simply determine your workout split followed by the main dumbbell movements. After that, add accessory work to gain muscle mass. Finally, create your workout duration with the right kind of sets, reps, and exercises.
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Barbells are the go-to exercise equipment for all muscle gain-training programs. Highly recommended at gyms by professional trainers, barbells are ideal for all targeted workouts. Barbells lifting helps in gaining muscles on the shoulders, arms, and torso. Additionally, several exercises also target the lower body like the thighs and hips. For any first-timer, it is important to take the advice of a professional trainer to avoid potential injury.
Which is a Better Choice: Dumbbells or Barbells?
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Dumbbells are a better choice for home exercises as they do not take up much space and are easy to store. On the other hand, if you are looking to gain muscles faster and professionally, barbells are the choice of equipment.
While both dumbbells and barbells aid in gaining muscle mass, both are used for different workout goals and aims. The best course of action is to pay heed to your trainer before settling on a workout regime and equipment.
- Barbara Russi Sarnataro. The Basics: Build Muscle for Better Health, Jump Start, Web MD. July 2006. URL: https://www.webmd.com/fitness-exercise/features/build-muscle-better-health
- Emily Trinh. Can Bodyweight Exercises Be Done Everyday? FitBod. URL: https://fitbod.me/blog/can-bodyweight-exercises-be-done-every-day/
- Sateia, Micheal J, Buysse, Daniel. Insomnia: Diagnosis and Treatment. Informa Healthcare. 2010. ISBN 9781420080797.