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

Gain Muscle and Strength Fast with Creatine Supplement

There have been many questions about creatine since long ago. Today, creatine is the most researched and best-selling supplement. 

What is Creatine?

Creatine is a natural substance that can be found in red meat and fish. Our skeletal muscle contains 95% of creatine while the heart, brain, and tests hold the remaining 5%.

Why is Creatine such a popular supplement?

Creatine is widely researched and proven that have many benefits for all athletes. Yes, it is a supplement only for athletes who are into intensive training like lifting weights or running. A person that don't do any sport or lifting in the gym can't have any benefit from consuming creatine.

What is the best thing about creatine? It delivers results to most of the users very fast. 

Out of all workout supplements on the market today, creatine stands out as one of the best ever.

But, you need to know - Creatine is not any kind of magical drinks or anabolic steroids. It is totally natural supplement and you'll need to train hard and eat a lot of healthy foods if you want to build muscle or gain strength. Consuming creatine will only enhance your performance and boost muscle growth.


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy





When it comes to building a great physique and gaining strength creatine is without any cons, absolutely. 



Many studies found that creatine supplements are increasing lean muscle mass when combined with resistance training and a good muscle building diet. It is also one of few supplements that is proven to increase strength. 




Benefits of Creatine Supplementation:


- Increases Lean Muscle Mass
- Improves Maximal Strength
- Enhances Muscle Endurance
- Boosts Energy Production
- Fat Loss




Does Creatine help people that want to lose fat?



Of course! Creatine helps you gain lean muscle which indirectly helps burning fat.

BEST CREATINE

Creatine comes in many forms, powder, pills or liquid. Newer versions of creatine give good results, but the most effective creatine is creatine monohydrate. Creatine in powder form is the most usable by the body.


It is not only the most effective version of creatine, it is also the cheapest. You don't need to buy the more expensive form of creatine when you can get the best effect with creatine monohydrate. It is cheap and cheerful.




How and When to take Creatine?


The best time to take creatine is after the workout. You can add it to your post-workout protein shake if you like. You can also consume 3 - 5 grams of creatine before a workout for better performance but you will get most benefits if you drink it after your workout.


I recommend taking creatine with water or fruit juice. Creatine mixed with milk is not so good option because of digestive problems.



You do not need any loading or maintenance phase. Consume 3 to 5 grams of creatine every day and you will gain strength and muscle mass. I recommend a short break from creatine after two months of consuming, but it is not necessary. 



Creatine is totally safe for consuming for all athletes except for people that have any kind of kidney problems. Anyway, for healthy individuals creatine won't make any harm. 



You can also check out which 5 supplements are best for muscle building:



Top 5 Muscle-Building Supplements

Best Bodybuilding Vloggers on YouTube

Best Bodybuilding Vloggers on YouTube

(Naturals)

      Today I want to write about some of the best Bodybuilding Vloggers on YouTube that are natural, and by that I mean that they are "Steroid-Free" athletes. Those guys really helped me out with their videos when I was starting out and I am sure that their videos will be helpful for a lot of you too.

It is a very big mistake when beginner in the gym started to copy YouTube Bodybuilders that are enormous and are taking steroids. You all must know that steroid-users have bigger potential to gain muscle for a shorter period that naturals and by that I don't mean that it is good to be on steroids. Totally opposite, it is very bad for your health. These YouTube Vloggers are real natural athletes and they give many tips for begginers in their videos. Check them out and you will see why I chose these guys for this post:

1. AthleanX

I just watched his newest YouTube video and I want to share with you, subscribe to his channel and see why this guy, Jeff Cavalier can help you a lot if you are beginner in the gym. He is strong, he is fit and muscled and he is very low in fat. He is very big and lean for a guy that is pure natural athlete.

2. Strength Camp

Next on my list is strongmen Elliot Hulse, Though I believe that many of you think that Strongmen are fat and don't know anything about bodybuilding, a lot of you are wrong. Check out Strength Camp's videos from Elliot Hulse on YouTube and you will learn a lot from that guy.

3. Weight Gain Network

The owner of this channel is Troy Adashun and he has a lot of good tips for begginers. His videos are very useful to any guy that struggle to gain muscle mass and weight.