4 Surefire Excercises To Build Muscle Mass…FAST!

4 Surefire Exercises To Build Muscle Mass...FAST!



Whether you've been bodybuilding for years or you're just getting started, building solid muscle mass is basis for all things to follow. The formula for bodybuilding is pretty simple; put some beef on your body and then get it chiseled.



In other words, build solid muscle first and then get shredded and ripped

To put on 10, 20 or more pounds of muscle, you have to stick to the basics when it comes to exercises. There's no need to go into cables and do all kinds of muscle refinement exercises at this stage.



Our goal here is just to build solid muscle mass.



The exercises that will yield you the most muscle mass in the shortest amount of time are the most basic.



Here you go..



1) Flat Bench Press - This is one of the most fundamental exercises for building serious muscle mass. When lifting the weight off of the rack, try to keep the bar (and weight) in the center of your palm. Lower it slowly to right below your chest and explode back up.



2) Leg Squats - In order to pack on serious mass onto your legs, this exercise is the grand daddy of them. Place the bar behind your neck right above your traps (think neck muscles). Feet should be shoulder length. When taking it off the rack, make sure to have both hands secured on the bar with palms forward. Take a few steps back and get settled (feet shoulder length) Lower your body slowly in a controlled matter until your thighs are perpendicular to the floor. Hold for half a second and bring your body back up and repeat. Important to not lock your knees.



3)Barbell Curls - This is a pretty straightforward and basic exercise to put mass on your arms. Take the bar and grip it slightly less than shoulder length. Lift the bar to about shoulder height and slowly bring back down. It's very easy to swing your body with this movement, but try your best not to. Make sure you're working with a weight your comfortable with and can control.



4) Military Shoulder presses - In the seated position, grip the bar about shoulder length. Lower it behind your head to your traps. Hold for a half second and extend back up. Lowering the bar behind your neck really emphasizes all three head of your deltoids (shoulders) and really allow for muscle mass building.