Top 10 Exercises To Build Muscle Mass - Gain Muscle Mass Fast

When it comes to building strength and size, one should focus on performing compound movements that work more than one muscle at the same time. If you are looking to build more muscle mass you don't need any of those fancy equipment and machines. You can build muscle by only using a barbell loaded with plates, believe me.

That means that you don't even have to go to the gym if you want to get bigger and stronger. You can buy barbell and couple of plates and build muscle at your own home. 

Some of the best mass-building movements are exercises that are performed with a barbell. Those exercises are always first on every list of best muscle-building exercises. Dumbbells are great, they work, but you can't overload them like a good old barbell. To gain muscle mass you need to get stronger, to get stronger you need to lift heavier. That is the whole thing.

But before you even start lifting, make sure that you read all about muscle-building nutrition. You won't grow your muscles without consuming enough calories and protein.

Check out:   How To Eat To Gain Muscle Mass

                                 Foods That Are Highest In Protein

I already mentioned that best muscle builders are compound exercises. Why? The reason is very simple, compound exercises engage multiple muscle groups at the same time, unlike isolation exercises that isolate a muscle group by concentrating on that one group of muscles. 



When you perform compound exercises, more muscles are recruited per exercise which stimulates the bigger release of the muscle-building hormone. Also, compound movements such as bench press and squat allow bigger loads of weight. 

1. Barbell Deadlift

Also Read:  The Best Back Workout For Mass - Target Every Muscle

2. Barbell Squat

Also Read: The 10 Rules Of Building Muscle Mass

3. Barbell Bench Press

Also Read:  How To Increase Your Bench Press - Build A Bigger Chest Fast

4. Wide Grip Pull-Up

Also Read: Top 5 Exercises For Building Bigger Lats

5. Barbell Shoulder Press

Also Read: How To Get Bigger Shoulders - Tips and Shoulder Workout For Mass

6. Barbell Bent-Over Row

7. Parallel Bar Dips

Also Read: Top 5 Muscle-Building Triceps Exercises

8. Lat Pulldown

9. Biceps Barbell Curl

Also Read: How To Get Bigger Biceps - Tips And Exercises

10. Standing Calf Raise

Top 6 Strength and Mass Building Exercises

HOW TO BUILD MUSCLE MASS FAST:



- Focus on progressive overload

- Consume enough calories to support muscle growth

- Quality rest

- Consume all three macro-nutrients (Proteins, Carbs, Fats)

- Perform compound exercises



More tips on how to gain muscle mass fast you can read in other articles:

The Bodybuilding Guide to Build Muscle Mass Fast


Old-School Bodybuilding Tips by Joe Weider - Build Muscle Mass Fast

Best exercises to become bigger and stronger are compound movements that involve more than one muscle group at the same time. With compound exercises, you can build muscle mass fast, lose fat and increase your strength faster than using isolation exercises. 

Check out the list of compound exercises that are best for building muscle:

1. Squat

It is the best muscle building exercise because:

  -  The entire musculature is activated

 - Performing squat highly boost muscle building hormones

  

Even the squat is very dangerous exercise, especially if it is done with bad form and too much weight, there is nothing like putting a heavy weight on your back and going down as low as you can, then coming back up and doing it again and again while you are naturally boosting testosterone levels and engage many muscle groups. Even those that you didn't hear of before. 

The squat is definitely the best muscle builder ever. 

2. Bench Press

This is one of the most famous gym exercises and it is famous for building a big chest, but Bench Press is also working Deltoids, Triceps, and Traps. Bench Press is an ultimate exercise for building upper body muscles, there is no better exercise for upper body strength and size. Practice Bench Press form and lift heavy and you will build an awesome torso.

The best way to build muscle with Bench Press is by using a barbell. The reason for that is that you can lift more weight than if you use dumbbells. 


Incline Bench Press - better effect on upper chest

Decline Bench Press - best lower chest exercise

3. Bent-over Barbell Row


One of the best exercises for the thickly muscled back. Like all multi-joints movements, barbell row is also difficult exercise for performing but it still way better for building muscles than alternatives like seated rows and lat pulldowns. You should include this exercise in every back workouts.


Bent-over rows work every muscle from traps to lower lats and are also very good for developing biceps. 




4. Military Press


The most effective exercise to build big and round shoulders. Military Presses are also good for developing upper back, neck, and back of arms. 




5. Lunges


The best exercise for your legs after squats. By performing lunges you can target butt and hamstrings and further develop your lower body by combining them with squats.




6. Lat Pulldowns


Doing Lat Pulldowns will help you to develop your back muscles and biceps. By performing this exercise often you can make your physique have a much more balanced appearance. 



Best Bodyweight Exercises for Muscle Building are Pull Ups/Chin Ups, Dips, and Push Ups (make sure that you put a weighted belt if you can do more than 12 reps with your bodyweight only). 


Recommended rep range for muscle hypertrophy is from 8 to 12 reps for one set. 


To build muscle mass fast I recommend doing these exercises as first in every workout (bench press on chest day, bent-over rows on back day etc.) and combine them with a few isolation exercises. Just make sure that you are mixing your workout, your muscles should not get used to the same workout every time, confuse your muscles to ensure more muscle growth.