Many people avoid muscle building exercises because not only are they difficult, but they take a heavy toll on the body. However, that is exactly why they work so well though. If you aren’t making gains in the gym then make sure you are doing these 4 exercises. All these exercises have something in common that make them so effective which is moving your body through space. Isolation exercises and compound movements like bench presses or curls just don’t put nearly the same kind of stress on your body as multi joint compound movements.
If you go to regular fitness center with a decent selection of free weights then there is a good chance that you don’t see deadlifts happening everyday or ever. In fact you might be under the misconception that only powerlifters do deadlifts. When done properly deadlifts are one of the best muscle building exercises to gain muscle fast. The bodybuilders with the biggest back development in the sport have usually always had a foundation of heavy deadlifting. This exercise will work your entire body. By simply lifting an extremely heavy weight off of the floor your muscles will be challenged like never before to recruit as many muscle fibers as possible to help you assist in the lift. If you have never done them you can expect your neck, traps, upper back, lower back, shoulders, and hamstrings to be quite sore the next day. This exercise is also a great testosterone increasing exercise. Learn to do them with good form and do them heavy.
This is another exercise that most men avoid like the plague. Most people will flock to the leg press machine or the leg extension in hopes of great leg development. This is another exercise that most people don’t like to do because it is extremely taxing on the body. Muscle building exercises like squats cannot be avoided if you are looking to build thick muscles and strength over your entire body. This isn’t just a leg exercise, this is a whole body exercise that will increase mass everywhere. If you want to gain muscle fast then make sure you are doing your squats every week. If you neglect this exercise you will be lucky to reach an average level of overall muscular development.
To create a massive upper body you need to work your chest, shoulders, and triceps. Weighted dips are another way to gain muscle fast. You can do several muscle building exercises to add lean mass to your upper body but you can get more bang for your buck by doing weighted dips. This single exercise is all a beginner really needs to build slabs of muscle and advanced trainees should use it to consistently push their body to the next level.
Chins / Pull-ups
Pull-ups are truly the king of exercises for upper back development. Anyone that you see with a very developed V shape has done chins. Forget those pulldowns on a machine. If you want to gain muscle fast you should be stepping up to a chin up bar and doing set after set of pull-ups and reverse grip pull-ups. When they get too easy you can add weight around your waist. This is one of the best muscle building exercises to add mass across the upper back and biceps. Your arms will actually grow as you do these week after week.
If you are serious about adding muscle then make sure you are adding these muscle building exercises every week. Leave the machines to the fitness people looking to tone up. Machines have their place and have advantages to certain people with specific goals but if your goal is to gain muscle fast then you must add these and continually seek to improve and lift heavier and heavier weights. Keep a journal and set goals. By pushing extra weight each month your body will be forced to adapt by getting stronger and gaining muscle.