If you're interested in fast ways to build muscle and gain weight
in record time, naturally you should ask yourself: "What are the best
muscle mass building exercises to accomplish this?"
The answer is
simple, but because the market is flooded with so much garbage all you
hear or read about is either the latest supplement or "advanced"
exercises. If real, solid, steel-like muscles are what you want then
anytime you are introduced to a "new" or "advanced" way of performing an
exercise, you'll do yourself a world of good by throwing it out the
window.
Too many times do I see curious skinny gym members look
over at the "gym buff" doing some funky exercise upside down on an
exercise ball with one leg up flailing a pair of light dumbbells around
thinking that if they learned how to perform that exercise they can look
like him. Forget about it. Whether it works for him or not is
irrelevant, the bottom line is that this type of exercise or anything
like it will NOT work for hardgainers.
If an exercise is "new" I
can almost guarantee it is far less effective then the simple, basic
muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago.
They have and always will be the number one exercises for the single
purpose of how to gain muscle weight fast. Nothing compares and they
will never be bested.
Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be.
With that in mind, what are compound exercises and which are the best
for maximum muscle mass? Compound lifts, or multi-joint lifts, are
weightlifting exercises that force you to use more then one muscle
group, preferably 3 or more.
For example, the bench press is a
compound lift because although the primary muscle used is the chest
muscle, your shoulders and triceps are also helping to lift the weight.
Tricep pushdowns, however, are what's called an isolation or
single-joint exercise. Since this exercise just isolates a single
muscle, your triceps, it doesn't stimulate nearly as much muscle growth
as a compound lift would. Though there are many different compound
exercises, you must focus only on those that stimulate the most amount
of muscle and allow you to lift the heaviest amount of weight.
Here
are the granddaddy of all compound muscle mass building exercises that
you MUST include in your workout if you expect to build maximum muscle
mass in the least amount of time:
1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)
2) Deadlifts (hamstrings, quads, traps, lower back)
3) Bench Press (chest, triceps, and shoulders)
4) Shoulder Press or Military Press (shoulders and triceps)
5) Bent-Over Rows (back, biceps, lats)
6) Pull-Ups (back, biceps, lats)
7) Bar Dips (chest, triceps, shoulders)
If
your workout programs to gain muscle don't include any of these
exercises, then don't expect to grow very much, and don't expect to grow
at all if you are a hardgainer. Try starting your workouts out with one
of these exercises first, before you do any other exercises for that
same muscle. This will ensure you exert most of your energy into the
most important exercises, the ones that will be most responsible for
your growth. For example, if you are training your shoulders, start off
with the barbell shoulder press before you do any laterals, shrugs, or
any other isolation exercise.
A couple of months ago, a friend
asked me why he wasn't gaining any weight and getting any bigger. So I
asked him to tell me about his workout. You can probably guess what it
was. Sure enough, he was doing about five exercises for each muscle
group, mostly isolation exercises. He wasn't doing any lower body
exercises whatsoever, and the only compound exercise he was doing was
everybody's favorite: the bench press.
So here is what I did: I
gave him a simple but proven workout program for fast results that
consisted of ONLY compound exercises, which in fact doesn't look too
much different from the list of muscle mass building exercises above. I
told him to just do a few sets of each exercise a few times a week and
to focus on just adding weight to the bar every week. Did he grow? About
five weeks later he e-mailed me back and told me of his improvements.
He weighed 18 pounds heavier and added around 20 to 30 pounds to each of
the compound exercises I told him to do.
Is this a common result?
Those who are willing to work hard on just a few compound exercises can
expect results like this, even hardgainers. Was it easy? No. He worked
hard, just like everyone else who got results like this. No fancy
supplements or advanced exercises, just hard work on the key muscle mass
building exercises, lots of clean food and plenty of rest.
Now
that you know the key muscle mass building exercises for maximum muscle
growth in record time, I want you to use them! If you haven't tried any
of them before then you will be in for a treat. They're tough, they're
demanding, they take sweat and grit and everything you got. They're not
the type of exercises you can do while you hung-over or on 3 hours of
sleep. You have to have lots of energy, be properly warmed up, and fully
concentrated if you want to get the most out of them.
But they will bring you more results then all of the other exercises put together.
Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers.
If you want to learn how you too can gain 20 to 30 pounds of solid
muscle in as short as 8 weeks, or if you just want more quality
information on how to gain weight and build muscle.
There are many ways to exercise. You can use weights, your own
bodyweight, or kettlebells. But a great way to build muscle and lose fat
is to do some resistance band exercises. Resistance training is a great
alternative for any individuals that might not be able to use weights.
