So you want to build muscle?
With these 7 mass building exercises you’ll start seeing results in no time:
If you want big legs, including squats into your training regime is a must. Squats are an extremely simple yet effective way of increasing leg mass, so don’t miss them out when you are completing a weights session.
If it is strong shoulders you are looking for, and you don’t mind broadening upper body and chest at the same time, add military presses into your workout. Make sure that when doing this exercise you keep your butt and back firmly pressed back against the seat and that your arms are in the same position that you use a bench press.
The bench press has to be one of the most rudimentary weightlifting movements, but the great thing about them is that they really do work well…….as long as you are doing them right. Many people seem to squirm about on the bench, lifting their butts into the air and expelling all of the energy trying to lift the heaviest possible weight for one rep. This is not the best way to go about it! Lower the weight a little so that you can get the technique right and get into a groove, a few sets of five lifts is more effective than one big push.
An incline press is an ideal exercise for building up your upper pectoralis major, anterior deltoids, and triceps. Although you won’t be able to lift as much weight as with a bench press, it is working a slightly different set of muscles, and will help to create a much better shape to your upper body. Use a strong arch in the back and really push down into the bench in order to gain an extra bit of stability. Don’t let the bar lean out in front of you, and try to keep your butt on the bench at all times.
Deadlifts work on the back, enhancing muscle mass in the lower back and really helping with your core strength. It is important when doing this exercise that you maintain the correct posture, with the back straight and the feet in a stable position to avoid injury.
The deadlift has its limitations due to the sticking point that everyone reaches during the lift. It can be a dangerous movement to make for those with tight hamstrings and for anyone trying to lift too much, which is where the rack pull has its advantage. You will be able to lift extremely large weights with a rack lift as it is mechanically advantageous for the lifter due to the fact that you don’t have to bend down. This will strengthen your core muscles like no other exercise!
When you are able to dip ten reps without breaking a sweat, it is time to add some weights into the equation if you are looking to build mass. Simply by hanging weights from your belt and keeping the same posture and movement flow, you will begin to feel the strain once more, making this a great way to bulk up.