More than often people don’t realize the difference between fat gain and mass gain. To gain fat or to become fat/obese simply means that your fat intake is high. Whereas, to gain mass means to increase your muscle mass without gaining any excess bad fat. To put it in less complicated terms, to lead a healthy and fit life, everyone needs to gain mass and burn all the unnecessary bad fat.

While we all have surfed every nook and corner of the net and every second or third site gives shout-outs for different ways to lose weight healthily, and some even provide efficient home remedies to do so, it is very rare to find genuine and healthy ways to gain mass.

Hence, we have come up with an ultimate list of 4 Surprisingly Effective Ways to Gain Mass at Home for all those who want to gain muscle mass and burn bad fat.

This list has everything you need to know about the Top 4 Best Workouts and exercises to gain mass, how to perform them, and the things you need to keep in your mind while following a diet to increase muscle mass. Psst! These workouts will help you boost your immunity also!! What more can you ask for?

Let’s take a deep dive into this list!

4. Lunges

Lunges, like squats, aid in developing the lower body. It aids in the growth of the hamstrings and thigh muscles.

This fantastic workout stimulates your quadriceps, abdominal muscles, lower leg, quads, calves, and upper back, thus it plays a vital role in helping you gain mass.

The Right Way To Do Lunges:

1. Straighten your posture.
2. Take a step ahead with one foot till your leg forms a 90 ° angle.
3. Continue to lower yourself till your thigh is parallelly aligned with the floor.
4. Push yourself back to the resting position (initial starting point).
5. Repeat the method with the other leg.
6. Perform the exercise with both legs alternately. 
7. One round of 20 Lunges per leg is recommended on a daily basis to gain mass.

Consider the following:

• Make sure your entire body is balanced, and avoid leaning forward excessively.
• Begin without weights and gradually increase the weight for both legs until you are comfortable.

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3. Bench Dips

Bench Dips are the utmost basic yet highly effective workout for gaining mass. This exercise primarily targets the triceps and helps you gain mass. It also targets the chest and the front area of the shoulder and strengthens all the muscles in that area. 

This workout helps you burn all the bad and excessive fat, without losing any muscle mass.

The Right Way To Do Bench Dip:

1. A Bench or a raised platform is required for this workout.
2. Hold the ends of the raised platform with your palms.
3. The palms should be facing down, with the fingertips facing the earth.
4. Stretch your legs forward. Bend at your waist in a perpendicular direction to your torso.
5. Bend your elbows 90 degrees and push yourself down to lower your bottom.
6. Straighten your arms and return to your starting posture.
7. 8 Bench Dips, Twice a day can help you gain mass

Consider the following:

• If you don’t balance your body when executing dips, you are at risk of losing control and injuring yourself.
• The placement of your elbows is critical to the success of this exercise.

Pro tip: Add weight to your laps or attempt alternatives such as crossbench dips for better results

2. Push-Ups

Push-ups are an excellent form of workout for anyone who wants to strengthen and develop their upper body and increase their core strength. Push-ups, even if they may seem tiring and energy-consuming, are a very effective type of workout when it comes to helping one gain muscle mass.

Push-ups cover the following areas and ensure a complete workout of your abs, chest muscles, shoulders, triceps, and wing muscles found behind your armpit. Hence, at the convenience of your home and within a span of 10 to 20 minutes, you can get a complete workout experience while doing Push-ups!

The Right Way To Do Push-Ups:

1. Place your hands on the floor, at a distance somewhat broader than your shoulders.
2. Push your body slowly against (opposite direction) the floor until your arms are completely stretched.
3. Move your body closer to the floor until your chest almost touches it.
4. Return to your starting point.
5. Complete one round of 5 Push-Ups twice a day.

Consider the following:

• If you have any major shoulder issues, avoid doing pushups.
• Your core should be tight and your bottom should be clenched every time you do a push-up.

1. Squats

Squats, without any second thought, are the finest workout that can help anybody gain healthy muscle mass. This exercise is considered by experts to be the most beneficial and effortless way for boosting the strength and the size of the lower body muscles.

It also aids in the development of core strength. This workout will help you gain muscle in your thighs and buttocks. Squats work the abs, hamstrings, glutes, calves, and quads.

The Right Way To Do Squat:

1. To begin, place your feet shoulder-width apart.
2. Push your hips in a backward direction (like you’re sitting on an imaginary chair) and try to move as far as you can before returning to the starting position.
3. One round consists of 20 squats. Recommended to be performed at least twice a day or 10 times a week.

Consider the following:

• When going into the squat posture, do not bend your knees.
• Don’t slouch while squatting; instead, maintain your back straight.

What Else Can You Do?

You can include the following food in your diet to add good fat, carbs, and protein, those essential nutrients that every human body requires to gain mass:

1. Milk  
2. Dried Fruits
3. Eggs
4. Rice 
5. Meat
6. Oats
7. Potatoes

Recommended Article: Add Whey Protein Powder To Your Diet In 8 Shocking Ways!

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