Build Muscle Mass Faster With These Eight Exercises
If you're a "hardgainer" or a bodybuilder wanting to put on more muscle mass and are having a difficult time doing it, then you need to be doing mass building exercises.
Mass building exercises, if done properly, will stimulate your muscle growth.
Their combined affect on the body is "anabolic".
Mass building exercises are compound exercises such as Barbell Squat, Deadlift, Barbell Bench Press, Pull-ups/Chin-ups, Parallel Dips, Barbell Shoulder Press, Barbell Rowing and Power Cleans.
Compound exercises involve two or more muscle groups and more than one joint.
Let's discuss each briefly: Barbell Squat - This exercise is considered "The King of Exercises" and builds strength and size in the thighs, hips, lower back while also activating the abs, upper back and traps.
The whole body is affected during the Barbell Squat.
This total body activation stimulates an increase in Testosterone and Human Growth Hormone levels.
Deadlift - The Deadlift has a similar, but not as great, influence on the muscular growth of the body as the Barbell Squat.
The Deadlift builds strength and size in the legs, hips, lower back, lats, trapezius, and arms.
Barbell Bench Press - Considered by many to be the best upper body developer, the Barbell Bench Press builds strength in the pectorals, deltoids and triceps.
Pull-ups/Chin-ups - This exercise strongly activates the lats, traps, and biceps to add mass and strength to the upper back area.
Parallel Dips - Parallel Dips build size and strength in the pectorals, deltoids and triceps.
Barbell Rowing - This exercise adds thickness and width to the upper back muscles (lats, trapezius) while also engaging the biceps.
Barbell Shoulder Press - Strength and size is added to the deltoids, trapezius and triceps from this exercise.
Power Cleans - Strength, power and muscle mass increases will result from Power Cleans.
This exercise involves the thighs, hips, lower back, upper back, trapezius and biceps for a full body workout.
Ok, I know what you're thinking now: "Where are the arm exercises?" Well, if you perform these exercises properly, you don't need any arm exercises.
Let me tell you my personal experience to illustrate this point.
Several years ago, I began a workout program that consisted only of the following "mass building" exercises in a full-body routine performed 3 times per week: Barbell Squats, Barbell Bench Press, Chin-ups, Parallel Dips, Shoulder Press THAT'S ALL! I did this routine for about 6 months and got bigger than I've ever got before AND my arms were bigger than ever.
Performing Pull-ups/Chin-ups, Power Cleans and Barbell Rows will provide plenty of stimulation for biceps growth.
The Barbell Bench Press, Barbell Shoulder Press and Parallel Dips will stimulate the triceps to grow.
Your forearm size and gripping strength will benefit from the Deadlift, Pull-ups/Chin-ups, Barbell Rowing and Power Cleans.
Use these eight "mass builder" exercises in a full-body routine 2-3 times a week and watch your muscles grow.
Mass building exercises, if done properly, will stimulate your muscle growth.
Their combined affect on the body is "anabolic".
Mass building exercises are compound exercises such as Barbell Squat, Deadlift, Barbell Bench Press, Pull-ups/Chin-ups, Parallel Dips, Barbell Shoulder Press, Barbell Rowing and Power Cleans.
Compound exercises involve two or more muscle groups and more than one joint.
Let's discuss each briefly: Barbell Squat - This exercise is considered "The King of Exercises" and builds strength and size in the thighs, hips, lower back while also activating the abs, upper back and traps.
The whole body is affected during the Barbell Squat.
This total body activation stimulates an increase in Testosterone and Human Growth Hormone levels.
Deadlift - The Deadlift has a similar, but not as great, influence on the muscular growth of the body as the Barbell Squat.
The Deadlift builds strength and size in the legs, hips, lower back, lats, trapezius, and arms.
Barbell Bench Press - Considered by many to be the best upper body developer, the Barbell Bench Press builds strength in the pectorals, deltoids and triceps.
Pull-ups/Chin-ups - This exercise strongly activates the lats, traps, and biceps to add mass and strength to the upper back area.
Parallel Dips - Parallel Dips build size and strength in the pectorals, deltoids and triceps.
Barbell Rowing - This exercise adds thickness and width to the upper back muscles (lats, trapezius) while also engaging the biceps.
Barbell Shoulder Press - Strength and size is added to the deltoids, trapezius and triceps from this exercise.
Power Cleans - Strength, power and muscle mass increases will result from Power Cleans.
This exercise involves the thighs, hips, lower back, upper back, trapezius and biceps for a full body workout.
Ok, I know what you're thinking now: "Where are the arm exercises?" Well, if you perform these exercises properly, you don't need any arm exercises.
Let me tell you my personal experience to illustrate this point.
Several years ago, I began a workout program that consisted only of the following "mass building" exercises in a full-body routine performed 3 times per week: Barbell Squats, Barbell Bench Press, Chin-ups, Parallel Dips, Shoulder Press THAT'S ALL! I did this routine for about 6 months and got bigger than I've ever got before AND my arms were bigger than ever.
Performing Pull-ups/Chin-ups, Power Cleans and Barbell Rows will provide plenty of stimulation for biceps growth.
The Barbell Bench Press, Barbell Shoulder Press and Parallel Dips will stimulate the triceps to grow.
Your forearm size and gripping strength will benefit from the Deadlift, Pull-ups/Chin-ups, Barbell Rowing and Power Cleans.
Use these eight "mass builder" exercises in a full-body routine 2-3 times a week and watch your muscles grow.
