Out of all the muscle building exercises that exist, there are three essential big exercises you must do to get muscle fast.
Here we will look at three of the most basic exercises to start you off with a strong foundation that you can build your own individual program around. Don’t get me wrong when I say “basic”, these core exercises can really put some big muscle on your body.
When performing these exercises for either strength training or muscle building, how many sets, reps, how much weight to use etc., will depend on your starting strength and your individual exercise program. These exercises are very demanding of your body and should be performed first in your workout session for the specific muscle group that you are working on that day, but only after proper muscle stretching and warm up is done.
Exercise #1: The Bench Press:
- This is one of the most basic weight lifting exercises and is very powerful for your front upper body muscle building and strengthening.
- You lie flat on your back on a weight bench and grip the barbell slightly wider than your shoulders, then with your arms straight up let the weights press straight down to your chest and push up and repeat.
- Target muscles are your pectorals(chest muscles), triceps (back of arms)and deltoids (front shoulders).
Exercise #2: Squats:
- This being one of the most important weightlifting big exercises in your lower body training routine, the squat uses the primary group of leg muscles and a secondary group of lower back and some shoulder muscles. That is why this exercise has the potential of being the biggest muscle builder in your whole individual training routine.
- While standing up straight holding and resting the barbell behind your head across your shoulders, bend your knees and squat until your thighs are almost parallel to the floor, then push back up to the starting position, stop and rest a second and repeat. This exercise is strenuous to the lower part of your body so make sure you are fully warmed up.
- Targeted Primary muscle group: quadriceps (front thigh muscles), hamstring (back thigh muscles) and glutes (muscles of the buttocks). Secondary muscle group are lower back muscles and some shoulder muscles.
Exercise #3 Chin Ups or lat pulldowns:
- One of the best back exercises that you can perform is the wide grip chin ups. This one workout can build up your arms and upper back muscles and give you that great looking v shape torso and is a great addition to any training routine.
- Start with a grip wider than your shoulders, hold the chin up bar with your palms facing away from you. You should be in a hanging position, feet not touching ground and arms fully extended. You then pull yourself up until you can get your chin over the bar and then lower yourself back down to the starting position pause for a couple of seconds, as not to create any assisted momentum by bouncing up, and repeat.
- You can use a lat pulldown machine and build up some strength before moving up to chin ups. Whatever the case is, this is one of the big exercises used to get muscle fast.
- Target muscles: entire upper back like the latissimus dorsi(lats-that give that v shape)and trapezius muscles(middle upper back on each side). Also the biceps(front upper arm) and forearms.
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