If you want to build muscle and gain weight quickly, you should naturally ask yourself, “What are the best muscle mass building exercises to do this?”
The answer is simple, but you only hear or read about the latest supplement or “advanced” exercises because the market is full of so much junk. If you want real, solid, steel-like muscles, you should throw out any “new” or “advanced” way to do an exercise.
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Too often, I see skinny gym-goers look over at the “gym buff” doing some weird exercise upside down on an exercise ball with one leg up and flailing around a pair of light dumbbells, thinking that if they learned how to do that exercise, they could look like him. Don’t worry about it. It doesn’t matter if it works for him or not; the bottom line is that hard gainers can’t get results from this type of exercise or anything similar.
If an exercise is “new,” I can almost guarantee that it isn’t as good as the simple, basic exercises for building muscle mass. Why? Because all of the best exercises for building muscles as fast as possible have already been found. They have always been and will always be the best exercises for how to gain muscle weight quickly. They are the best, and no one will ever be able to beat them.
You can lift more weight when you do basic or compound exercises. The more weight you can lift, the bigger you will get. So, what are compound exercises, and which ones are best for building the most muscle? Compound lifts, also called multi-joint lifts, are weightlifting moves that force you to use more than one muscle group, preferably three or more.
For example, the bench press is a compound lift because your shoulders and triceps also help lift the weight along with your chest muscles. But trice push downs are what are called “isolation” or “single-joint” exercises. Since this exercise only works your triceps, it doesn’t help your muscles grow nearly as much as a compound lift would. Even though there are a lot of different compound exercises, you should only focus on the ones that work the most muscles and let you lift the most weight.
Here are the most important exercises for building muscle mass that you MUST do in your workouts if you want to build the most muscle in the shortest amount of time:
1) Squats
2) Dead lifts
3) Bench Press
4) The Shoulder Press or Military Press
5) Bent-Over Rows
6) Pull-Ups
7) Bar Dips
If your workouts to gain muscle don’t include any of these exercises, you shouldn’t expect to grow much, and if you’re a hard gainer, you shouldn’t expect to grow at all. Try starting your workouts with one of these exercises before doing any other exercises for the same muscle. This will make sure that you put most of your effort into the most important exercises, which will help you grow the most. For example, if you’re working on your shoulders, you should start with the barbell shoulder press before doing any laterals, shrugs, or other exercises that work one muscle group at a time.
A friend asked me a few months ago why he wasn’t gaining weight or getting bigger. So I asked him what he did at the gym. You might be able to figure out what it was. He did about five exercises for each muscle group, and most of them were “isolation” exercises. He didn’t do any exercises for his legs at all, and the only compound exercise he did was the bench press, which is everyone’s favorite.
So, here’s what I did: I gave him a simple, but proven, fast-results workout plan that was made up of ONLY compound exercises, which doesn’t look too different from the list of exercises above for building muscle mass. I told him to just do a few sets of each exercise a few times a week and focus on adding weight to the bar every week. Did he grow? About five weeks later, he sent me an email to let me know how much he had changed. He was 18 pounds heavier, and for each of the compound exercises I told him to do, he added 20 to 30 pounds.
Does this happen often? Even hard gainers can get results like this if they are willing to work hard on just a few compound exercises. Was it simple? No. He worked hard, like everyone else who has gotten similar results. No fancy supplements or advanced exercises. Just hard work on the key exercises for building muscle mass, a lot of clean food, and a lot of rest.
Now that you know the most important exercises for building muscle mass to get the most muscle growth in the shortest amount of time, I want you to do them. If you haven’t tried any of them before, you’re in for a treat. They’re hard, they’re demanding, and you have to give them all you’ve got. You can’t do these exercises if you’re drunk or only got 3 hours of sleep. If you want to get the most out of them, you need to have a lot of energy, get your body ready, and pay attention.