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

How to Gain Muscle Mass - Tips for Beginners and Hardgainers

Gaining weight is easy for many people. On the other side, building lean muscle mass can be very hard, especially for people that have a fast metabolism, often referred as hardgainers. 

Like many of the people in the world that are fighting with a body fat, there are also many people that are struggling to gain weight and build muscle mass. If you are one of those from the second group, continue reading this article. I strongly believe it will help you to gain a few pounds of muscle in a couple of weeks. 

There are 3 main ways to make your muscles grow:

1. Force muscles to grow with the right training

2. Feed your muscles with enough healthy calories

3. Rest, recover your muscles, let them grow

Those are only three general rules for muscle gain, now continue reading to learn five principles of muscle growth.

1. Multi-Joint Movements

In order to gain muscle mass faster, you need to place emphasis on the compound, multi-joint movements. Compound exercises are much better for building muscle mass than single-joint, isolation exercises. That is because exercises like squat and bench press allow bigger loads of weight and involve more muscle groups which lead to more muscle gains.


Bigger load and heavier exercises stimulate the bigger release of the muscle-building hormone. 

It is very important to do one of the hardest exercises - Squats. The squat is a great mass builder and it is probably the movement that involves the most muscle groups at the same time. 


Best Exercises to Build Muscle Mass Fast





2. Progressive Overload


The progressive overload is one of the most important muscle-building principles. Lifting the same weight with a same number of reps won't help you build muscles. Muscles can quickly adapt to the weight and you need to put some more load in order to force your muscles to grow. 


Mass-Building Full-Body Workout Routine for Beginners


The key of muscle gain is to leave your comfort zone, give your muscles a reason to grow. If you lift heavier weights from week to week you won't let your muscles time to adapt and you will force them to grow.


By performing compound movements in every workout and consuming enough calories you will become stronger and that will make you able to lift heavier which will lead to more muscle gains.




3. Caloric Surplus 


To gain muscle mass you need to eat a lot. And that means you need to spend a lot of your time in the kitchen. One of the biggest mistakes that lifters make while trying to build muscle mass is that they don't consume enough calories or macronutrients. 


20 Foods You Should Eat to Gain Muscle Mass


You need to consume 18 calories per pound of your bodyweight to build muscle and at least 1 gr of protein per pound of bodyweight. On training days, try to consume more proteins because your muscles need it to repair and grow. 


Foods that are Best Sources of Protein




Consume enough calories and all three macronutrients (protein, carbs, fats) and in a combination with resistance training your muscles will start to grow. 




4. Rest Your Muscles


This is how it goes, you give your muscles a reason to grow in the gym, build them in the kitchen and they grow while you sleep. Lack of rest can decrease the chance of muscle growth.


Also, don't overtrain your muscles. Don't train same muscles for two days in a row or you will overtrain them and prevent them from growing. To build muscle you need a short and intense workout and long periods of rest. 




5. Supplements Selection


Many supplements ads promise you results. A lot of them are actually unnecessary and just a waste of your money. The best muscle building supplements that you need to buy are Creatine and Whey Protein. They can be a great support for building muscle mass. 


You can check the list of 5 best muscle-building supplements, but you must know there are no better supplements for building muscle mass than Whey Powder and Creatine. 


Top 5 Muscle-Building Supplements




If you start following these five principles right now, you have a big chance to build your muscles for less than one month. Applying these rules could make the most benefits for beginners because in the starting phase, first two to three months, you can build most muscle mass. 


It is very important to start doing it right from the beginning, so don't lose your time following wrong workout plans and wasting money on unnecessary supplements. 

The Ultimate Muscle-Building Workout Routine - Build Muscle Mass Fast

Are you curious about how to gain more muscle mass and what is the best way to get it? If your answer is yes, then continue reading this article, don't just skip to the workout program.

TRAINING IS VERY IMPORTANT FOR MUSCLE BUILDING, BUT NOT AS IMPORTANT AS YOUR DIET

By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day. 

The most important things you need to know in order to build muscle mass is to consume all nutrients that are necessary for muscle growth, consume more calories than you burn and stimulate your muscles to grow by lifting harder and harder whenever you are able to. That is called a progressive overload and it is the best way to force your body to grow.



You can split all nutrients into 10 small meals, or you can eat 5 bigger meals that consist of all nutrients that muscles require to grow, that doesn't make such a big difference. You will grow as long as you force your muscles to grow with progressive overload and feed them will enough calories and nutrients that your muscles need for growth.

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How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy

Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats, have a good night sleep and you will gain lean muscle mass. By following these tips you will gain at least one pound of lean muscle every week and that is enough. Gaining one pound of lean muscle every week will lead you to gain 4 pounds of lean muscles for a month and so on, keep calculating. 

Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.

The Muscle Building Workout Routine:

Monday:  (Push Workout)

Exercise	Reps	Sets
Incline Bench Press	8-10	4
Military Press	8-10	4
Bench Press for Triceps	8-12	4
Dumbbell Flies	10-12	4
Dips (Chest)	12	4
Seated Shoulder Press	10-12	4
Triceps Overhead Press	10-12	4

Wednesday: (Pull Workout)

Exercise	Reps	Sets
Dead Lift	8	4
Bent-Over Row	8-12	4
Chin Up	12	4
Biceps Curls	8-12	4
Bent-Over Laterals	10-12	4
Hammer Curls	10-12	4
Lat Pulldowns on Machine	10-12	4

Friday: (Legs Workout)

Exercise	Reps	Sets
Barbell Squat	6-8	4
Dumbbell Lunges	12	4
Leg Press	12	4
Lying Leg Curls	12	3
Leg Extensions	15	3
Standing Calf Raises	12	4

This Workout Program for Mass is created as Push, Pull and Legs split and it is great for hypertrophy (muscle growth). Try this workout routine for one month and you will see results in strength and muscle mass.

How Many Calories You Need to Gain Muscle Mass

How many reps I should do to build muscle? How many calories should I consume to gain muscle mass? There are many different answers and different opinions on these questions, but one is sure - you need to consume more calories than you burn every day. You need to constantly be in caloric surplus.

But, that isn't so easy and it doesn't mean that if you eat twice more calories than you need that you will build twice as muscle. Also, that doesn't mean that you should eat anything. By the way, check out the list of muscle-building foods you should include in your diet:

20 Foods You Should Eat to Gain Lean Muscle Mass

There is an upper limit of nutrients that you can consume and turn into muscle which means that there is no point in eating calories that would just be stored as fat. Of course, it is very common that you will gain some fat while trying to build muscle mass but that doesn't mean that you should eat more that it is enough for the muscle to grow. 

Now you are probably thinking something like this:

But those big guys on YouTube say that I need to consume at least 5000 calories to gain muscle mass.

Your muscles need enough calories and enough proteins to grow, you don't need to consume 5000 calories every day if you weigh about 170 pounds. That would be too much and many nutrients will be stored as fat. Protein also, if you consume more proteins that you need that excess of proteins will be stored as fat and nothing else. 

There is no natural way to build 10 pounds of muscle every week, it doesn't exist. You need to focus on steady lean muscle gains. The whole point of muscle growth is to pursue progressive overload every week and to be in caloric surplus every day.

SO, HOW MANY CALORIES DO YOU NEED TO GAIN MUSCLE?

Some people say that one needs to multiply his body weight in pounds by 16 - 17, well I recommend you to multiply your body weight by 20. You might gain some fat along the way but if your diet is perfect there is nothing special to worry about. You can always shred one or two pounds of fat after you reach the size that you always desired.

Let's do some calculation for all you lazy people over there:

If you weigh about 160 pounds, for example, you need to multiply that number by 20 as I already mentioned which will be equal to 3200. You can add about 100 calories more if you want to be sure that you consumed enough, but I think that 3200 calories will be enough for you muscles to grow. Now, as you gain more and more muscle mass every week, you are going to need more calories and more proteins. If you reach the 170 pounds weight then multiply that number by 20 and the result is - 3400 calories. 

I know that there are many recommendations that differ from mine and that is mostly because I recommend more calories than someone else, or less than someone else but you can adopt this advice and see if it works for you. I believe that it does, especially if you are just started your bulking phase.

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High-Protein Foods for Lean Muscle Gain

Mass-Building Workout Routine for Beginners

Best Exercises to Build Muscle Mass