6 Effective Winter Workouts for Muscle Gain
If there’s ever a time to workout and gain muscles, winter is the season to get it done.
The winter months give you a chance to hibernate and bulk up. So, in order to get the most from your winter, make sure to incorporate the exercises mentioned below. Here, we’ve picked six effective workouts that will help you gain muscle.
1) Deadlift
Deadlift is one of the single best mass building exercises for your body. Reason being, it works more muscles than any other exercise and engages all of the major muscle groups. They recruit a huge amount of muscles, promote central nervous system stress, and therefore hormone release which helps in muscle growth.
The major muscle group that Deadlifts work are:
- Hamstrings
- Inner thigh
- Gluteus Maximus
- Back
- Quads
- Calves
2) Weighted Pull-Ups
Pull-ups, in general, are terrific for building mass, but if you’re looking to grow your muscles you’ll want to add resistance. One of the best ways to do so is to strap on a dipping belt, add a plate and start pulling.
The major muscle group that Weighted Pull-ups work are:
- Biceps
- Forearms
- Posterior Shoulder
- Back
3) Barbell & Dumbbell Curls
The biggest benefit of doing barbell and dumbbell curls is the potential it has for muscle growth. That’s because when you do them, you target specific muscle fibers and break them down. In turn, they rebuild themselves through protein synthesis which helps in building muscles.
The major muscle group that Barbell and Dumbbell curls work are:
- Biceps
- Shoulders
- Forearms
4) Weighted Shrugs
Weighted shrugs are actually one of the best ways to build a terrific set of traps, and they enhance your back’s overall appearance while building muscle at the same time. Performing heavy shrugs will help grow your traps and power up your physique.
The major muscle group that Weighted Shrugs work are:
- Trapezius
- Shoulders
- Back
5) Bench Press
The bench press is virtually unparalleled in its ability to target the chest muscles with heavy loads. The biggest benefit that you will get from doing bench presses is that you will drastically increase your upper body strength. Reason being, bench press utilizes several different muscles in your upper body, and the more weight you lift, the more those muscles will be utilized, thus increasing your size and strength.
The major muscle group that Bench press works are:
- Chest
- Arm
- Shoulder
- Back
- Triceps
6) Leg Extension
Leg extensions are a key exercise in strengthening the patellar ligament and the quadricep attachment for the knee. This exercise focuses on strengthening the quad alone and, therefore, strengthens key attachments on the knee joints. Keep in mind to opt for a high-quality leg extension machine for your workout, as it will help with your performance and posture.
The major muscle group that Leg extension work are:
- Vastus Lateralis
- Quads
- Vastus Medialis
Start with light weights followed by minimal reps and increase gradually over time. By following the workout over the course of a few months, you should start to see great results.
