My biggest interest in fitness and exercise is how to gain muscle and weight the most efficient way. For years, my own exercise routines have been based on building muscle. Over the years, I have learned what exercises, habits, and training styles are best to build the most amount of muscle as quickly as possible. Today, I will go through the 5 most important exercises for muscle mass development. They should be in everyone’s routine whose goal is muscle building.
Squat
The dreaded squat. Most people cringe at the thought of doing heavy squats. The huge amount of pressure on your whole body, the exhaustion you feel afterwards, and the couple days after you can’t walk are all reasons why most people loathe squats. But, these exact reasons for not doing them are what make squats the best exercise to gain muscle and wieght. The squat is a very important compound exercise. When your whole body is under pressure, you will release more growth hormone. Growth hormone of course will help with muscle development. The squat requires many areas of your body to be strong enough to handle the weight, including the core. Always have squats in your routine.
Deadlift
The deadlift is my favorite exercise of all time. This exercise has made me gain muscle and weight very quickly. The lift calls out power and strength. Just like the squat, your whole body is under stress during this lift increasing the growth hormone release. I’ve seen up to an inch of bicep growth from doing deadlifts and no bicep isolation exercises. Make sure to keep proper form throughout the lift.
Bench Press
This lift is the most popular lift out there. Everyone wants to know how much you bench. Well there is good reason this is so popular. The bench press uses the shoulder, tricep, and chest muscles too push the bar. That makes this exercise a must do for upper body development. Who doesn’t want the wide shoulders, big chest look.
Chins
A wide grip chin is a great exercise for muscle development in many areas of the upper body. This exercise should always be used before a Lateral Pulldown when it comes to mass building. Just like when your whole body is under pressure, when you lift your body an increase of growth hormone is released. This exercise needs the lat muscles along with the biceps to lift yourself up. As you get strong on this lift, add weight around your waist and watch the “V” body shape appear.
Dips
This is another great power move to help develop the arms a little more. The dip uses the chest and the triceps. Most people try and build the size of their arms using bicep exercises. The problem with this is the bicep only makes up 1/3 of the muscle mass in your arms. Tricep development is where the actual size of your arms will show. Dips are a great compound exercise to get these huge arms.
Hit the weights hard and eat big. Use these lifts in your routine and you will gain muscle and weight quickly. You can really learn more about gaining muscle mass by reading No Non-Sense Muscle Building. It provides great information on how to get big and ripped.
Travis
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