How to Build Muscle Fast: Use These Five Exercises
I am often asked how to build muscle fast. Fast is all relative, and your definition of fast and my definition of fast are probably different. There is no quick fix, or over night miracle but these five movements will help you build muscle as quickly and efficiently as possible.
#5: The Bench Press
#4: Standing Overhead Barbell Press
As an added bonus, this movement will also increase your core strength and stability. This occurs because a person’s center of gravity is constantly changing as the bar is elevated and lowered. To accommodate for these changes in center of gravity, the core has to contract and stabilize. This will result in more efficient movements and a stronger core. You have to love that!
#3: Bent Over Barbell Row
#2: The Squat
“Squats separate the men from the boys… the losers from the winners… the dedicated from the unfaithful… and the strong from the weak.” -Justin Glenn
Squats are difficult, consume a lot of energy, and can break someone’s will. Squats are so taxing because they work the two biggest muscle groups in your body: the glutes and the quads. Assistance movers for this exercise include the hamstrings and the calves.
Since so many large muscles are worked, it is only natural that major muscle gains will follow. Squats also help build lower back and core strength and stability.
#1 The Deadlift
Deadlifts are the king of all exercises. The entire posterior chain is worked during a deadlift, the core is compromised and strengthened due to the front loaded center of gravity, the entire back is activated, and the entire lower body is working as well. It really doesn’t get more efficient than this movement.
For quicker gains, more efficient usage of your time, and to build muscle fast be sure to include all of these movements into your training routine.
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