Building a solid, alpha surge male performance support classic official Alpha Surge Male website physique first and foremost requires muscle mass. Regardless of whether you want to look like Brad Pitt from “Fight Club” or Dwayne Johnson from any movie he’s been in, increasing your muscle mass is priority number one. While there’s a ton of misinformation and general “noise” when it comes to how to build muscle mass, the truth is that sculpting muscle is not particularly complicated. We’re here to help and rounded up the best workouts for men to build muscle mass in 30 days. You can thank us later! To put it simply, you need to work out with moderate to heavy weights using exercises that target the various muscle groups in your body. Generally speaking, you want to hit the major muscle groups in your chest, official Alpha Surge Male website shoulders, back, and legs. Your core muscles and arm muscles also deserve some attention, but the primary focus should be on the bigger muscles involved in compound movements. In this article, we bring you the most productive workouts for men to build muscle mass in 30 days.

This routine is designed with four workouts per week. Perform each workout once per week. You can perform back-to-back workouts, but always allow at least one rest day between back-to-back workout days. 4 on Thursday/Friday. Ultimately, you will need to perform at least two days back-to-back in order to hit the weekly workouts, but remember-muscle growth and recovery happen during rest, not during the workout itself. Be sure to eat a healthy, high-protein diet and get enough water and sleep to ensure you actually get the gains. Keep reading for our best workouts for men to build muscle mass in 30 days. And next, be sure to read 5 Exercises Men Should Do Every Day to Stay Fit. The following workout combines lower-body leg exercises with upper-body shoulder exercises and finishes with triceps. For this first exercise, stand with a barbell racked across your upper back, your feet shoulder-width apart, and your toes pointing slightly outward.

Keep your chest up and your core engaged as you push your hips back and bend your knees. Lower your body until your thighs are parallel to the ground or slightly below. Push through your feet to return to the starting position, fully extending your hips and knees. Repeat for the target repetitions. Next, official Alpha Surge Male website stand with your feet shoulder-width apart, holding dumbbells at shoulder height with your palms facing forward. Engage your core and your glutes to stabilize your lower back, and push the weight overhead, fully extending your arms. Lower the weight back to the starting position in a controlled manner. Repeat for alpha surge male vitality formula the target repetitions. For dumbbell lunges, you’ll stand with your feet hip-width apart and your hands on your hips or holding dumbbells at your sides. Take a step forward with your right foot. Bend both knees to lower your body until your right thigh is parallel to the ground and your left knee is hovering above the floor.

Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.