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.
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.
