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If you really want to get the results you desire, you need to use the best exercises for building muscle. Only the best exercises for building muscle will allow you to build muscle fast. Lots of people are simple afraid to perform some of these exercises due to the horror stories associated with some of the movements. Please dont be one of those people. Learn how to do them correctly, and dont let your ego be the judge of how much weight to lift.
The Best Exercises For Building Muscle:
1) DEADLIFT - There are not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. This is the best test of overall body power. A deadlift is the most basic exercise anyone can do. People normally measure strength with an impressive bench press, and rightfully so. But an impressive deadlift should be looked upon as a true measure of strength and power also. It's a functional exercise because bending down and picking a weight up off the floor is something that everyone does. Its not likely people will find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do. This is definitely one of the best exercises for building muscle.
2) SQUAT - Has been known as the "king of all muscle building exercises". Full Squats where your thighs are parallel to the ground, not partials! Like deadlifts, squats require a huge amount of muscle mass, thus stimulating the release of anabolic hormones such as testosterone. This is great for building muscle fast. Get under the bar and do free weight squats, not smith machine squats. If you really serious about developing any kind of real lower body strength and build muscle fast, you have no other alternative but to squat. Learn how to do them with correct form to avoid injury!
3) HANG CLEAN & PUSH PRESS - A great total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Considered an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. Olympic lifts are normally done to develop explosive speed and power. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one other than deadlifts.
4) BENCH PRESS - Not only is this exercise the ultimate chest builder, but its one of the best movements for building muscle in the upper body. This exercise recruits a lot of muscles in the upper body such as the entire chest, shoulders, and triceps, with some bicep and forearm recruitment as well. You can pile on the weight in this exercise and that is what makes it a great way to develop upper body strength and power
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