Im lazy what 3 or 4 workout can I do everyday to gain mass?

[Anonymous]

I do bench press everyday, squats, 5k run that's it

[Sonorous]

If you wanna gain mass:
• Stop working out the same muscle group everyday. You should ideally give each muscle group that you train around 48hours to heal. Can't grow muscle if you're not allowing your body to actually do that. And we don't grow the most muscle on training days. We grow the most muscle on recovery days & when we sleep...
• Stop the long distance cardio. Your body will unavoidably eat away at muscle tissue if you continue that.
• Eat in a consistent caloric surplus of +150-450cals relative to a healthy maintenance intake per day with an emphasis on protein & starchy carbs.
• Focus on implementing any heavy, joint friendly compound lifts that target as many muscles groups as possible.
• Be sure to properly warm up with a method similar to the 12,8,4 method or you won't feel as strong on your working sets.
• Rest at least 2-5 mins between each working set.
• Time your eating so that you're getting the most carbs in post workout.
• Sleep 7-9 hours.

And the list goes on & on. Here are fitness channels I recommend:
https://www.youtube.com/@PictureFit
https://www.youtube.com/@JeffNippard
https://www.youtube.com/@RenaissancePeriodization

[Serkee]

Give your muscles time to rest my man, overworking them is worse than underworking them. Working a muscle hard causes microtears in that muscle, and healing from that damage is what causes your muscles to get bigger and stronger. Continuing to work a muscle and not giving it time to heal will only damage it further and further.

[In_Trance]

Stop running. That's not helping