Best Muscle Building Exercises
gain muscle fast with these top 10 bodybuilding exercises
Don’t Miss this article if you are looking to put together the best muscle building workout for size and strength.
Building muscle fast requires you to have everything in place, you need to eat healthy muscle building foods, plus workout hard and smart.
To workout smart means you need to follow a well thought out workout routine with the right reps and sets, and includes the best muscle building exercises.
To get big arms you need to work the triceps. If your workout contains triceps kickbacks you are wasting your time and efforts in the gym because triceps kickbacks will not get you big arms!
If you are doing kickbacks in the hopes of blasting your triceps then stop, don’t do another arm workout, well any workout for that matter until you read this article because there is a good chance you are doing the wrong exercises and stalling your muscle development. Even worse losing the gains you have made…
Top 10 Weight Training Exercises for Building Muscle Fast
This is a guest post by my buddy and fellow strength coach Jason Ferruggia. If you are looking to build muscle fast this guy knows what you need to do.
Muscle Building Exercises – Full Body
Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?” A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.
Muscle Building Exercises – Legs
The squat has been known for years as the “king of all muscle building exercises” and for good reason. I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.
Muscle Building Exercises For Upper Body Pulling, Back Exercise
3) Chin up
Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.
Muscle Building Exercises – Upper Body Push
A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.
Muscle Building Exercises – Total Body
5) Hang Clean & Push Press
A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It’s a shame you don’t see this in more bodybuilding programs.
This is just the first 5 of 10 exercises that you need to have in your program if you want to put on muscle in the gym. Be sure to keep your eyes open for the second set of 5 of the best muscle building exercises for bodybuilders and guys looking to pack on muscle.
Of the 5 exercises in this list Arnold did everyone but one, the hang clean to press. He did to the press but not the clean part.
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best muscle building exercises