by Derek Manuel
If you're interested in fast ways to build muscle
and gain weight in record time, naturally you should ask yourself:
"What are the best muscle mass building exercises to accomplish
The answer is simple, but because the market is
flooded with so much garbage all you hear or read about is either
the latest supplement or "advanced" exercises. If real, solid, steel-like
muscles are what you want then anytime you are introduced to a "new"
or "advanced" way of performing an exercise, you'll do yourself
a world of good by throwing it out the window.
Too many times do I see curious skinny gym members
look over at the "gym buff" doing some funky exercise upside down
on an exercise ball with one leg up flailing a pair of light dumbbells
around thinking that if they learned how to perform that exercise
they can look like him. Forget about it. Whether it works for him
or not is irrelevant, the bottom line is that this type of exercise
or anything like it will NOT work for hardgainers.
If an exercise is "new" I can almost guarantee it
is far less effective then the simple, basic muscle mass building
exercises. Why? Because all of the best exercises for maximum
muscle growth have already been accounted for years ago. They
have and always will be the number one exercises for the single
purpose of how to gain muscle weight fast. Nothing compares and
they will never be bested.
Basic or compound exercises allow you to lift
more weight, and the heavier weight you can lift, the bigger you
will be. With that in mind, what are compound exercises and
which are the best for maximum muscle mass? Compound lifts, or multi-joint
lifts, are weightlifting exercises that force you to use more then
one muscle group, preferably 3 or more.
For example, the bench press is a compound lift
because although the primary muscle used is the chest muscle, your
shoulders and triceps are also helping to lift the weight. Tricep
pushdowns, however, are what's called an isolation or single-joint
exercise. Since this exercise just isolates a single muscle, your
triceps, it doesn't stimulate nearly as much muscle growth as a
compound lift would. Though there are many different compound exercises,
you must focus only on those that stimulate the most amount of muscle
and allow you to lift the heaviest amount of weight.
Here are the granddaddy of all compound muscle mass
building exercises that you MUST include in your workout if you
expect to build maximum muscle mass in the least amount of time:
- Squats (quads, hamstrings, calves, and also has
an effect on most of the upper body)
- Deadlifts (hamstrings, quads, traps, lower back)
- Bench Press (chest, triceps, and shoulders)
- Shoulder Press or Military Press (shoulders and
- Bent-Over Rows (back, biceps, lats)
- Pull-Ups (back, biceps, lats)
- Bar Dips (chest, triceps, shoulders)
If your workout programs to gain muscle don't
include any of these exercises, then don't expect to grow very much,
and don't expect to grow at all if you are a hardgainer. Try
starting your workouts out with one of these exercises first, before
you do any other exercises for that same muscle. This will ensure
you exert most of your energy into the most important exercises,
the ones that will be most responsible for your growth. For example,
if you are training your shoulders, start off with the barbell shoulder
press before you do any laterals, shrugs, or any other isolation
A couple of months ago, a friend asked me why he
wasn't gaining any weight and getting any bigger. So I asked him
to tell me about his workout. You can probably guess what it was.
Sure enough, he was doing about five exercises for each muscle group,
mostly isolation exercises. He wasn't doing any lower body exercises
whatsoever, and the only compound exercise he was doing was everybody's
favorite: the bench press.
So here is what I did: I gave him a simple but proven
workout program for fast results that consisted of ONLY compound
exercises, which in fact doesn't look too much different from the
list of muscle mass building exercises above. I told him to just
do a few sets of each exercise a few times a week and to focus on
just adding weight to the bar every week. Did he grow? About five
weeks later he e-mailed me back and told me of his improvements.
He weighed 18 pounds heavier and added around 20 to 30 pounds to
each of the compound exercises I told him to do.
Is this a common result? Those who are willing to
work hard on just a few compound exercises can expect results like
this, even hardgainers. Was it easy? No. He worked hard, just like
everyone else who got results like this. No fancy supplements or
advanced exercises, just hard work on the key muscle mass building
exercises, lots of clean food and plenty of rest.
Now that you know the key muscle mass building exercises
for maximum muscle growth in record time, I want you to use them!
If you haven't tried any of them before then you will be in for
a treat. They're tough, they're demanding, they take sweat and grit
and everything you got. They're not the type of exercises you can
do while you hung-over or on 3 hours of sleep. You have to have
lots of energy, be properly warmed up, and fully concentrated if
you want to get the most out of them.
But they will bring you more results then all of
the other exercises put together.
About the Author
Derek Manuel is the author of the best-selling How
to Gain Weight and Build Muscle for Hardgainers. If you want
to learn how you too can gain 20 to 30 pounds of solid muscle in
as short as 8 weeks, or if you just want more quality information
on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com
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