5 Simple Exercises to Build Muscle Mass Fast

Getting ripped involves a number of activities, most importantly, eating a muscle building diet, maintaining a healthy lifestyle and engaging in intense muscle building exercise. There are a number of exercises that are specially designed to build muscle mass fast. In this article I will introduce five of the most basic exercises to build muscle mass fast and take a look at how you can incorporate them into your workout routine.


Pushups are one of the best ways to build muscles and get ripped and have been used for many years by body builders. Pushups are an endurance, body weight exercise that is often recommended to people who wish to gain muscle mass without the assistance of weights. This simple exercise requires you to lift and lower about 60% of your bodyweight off the floor against gravity using your arms and upper body muscles. This leads to quick development of the muscles in your chest, shoulders and triceps.

Varying the push up position or adding resistance to push ups also helps in achieving fuller, well trimmed and stronger muscles faster. For example, if you wish to focus on your pectoral muscles, placing your hands farther apart is the ideal position while if your focus is on your triceps, your hands should be place closer together in a triangle formation. If you wish to improve the muscles of your shoulders, raising your feet in an elevated position such as on a workout bench will help.

Ultimately the best thing about push ups is that, they can be done anywhere thereby eliminating the need for an expensive gym membership or free weights. If you are new to this exercise performing 3 sets of 12-15 pushups, 3 times a week is a good way to start to build muscle mass fast with pushups.


Pullups are considered to be one of the best muscle building exercises because you support your entire bodyweight with your arms as you lift yourself up into the air. In fact aside from strengthening your arms significantly, this exercise to build muscle mass helps to develop the latissimus dorsi muscle in the back and well trimmed biceps quickly. Pullups are also an excellent endurance and muscle building exercise.

Depending on your upper body strength and your weight, a typical pull up workout routine to build muscle mass fast should last for 5 – 10 minutes in total, incorporating 3 – 4 sets, with a rest of 45 seconds – 1 minute between sets. When starting out with pullups it is a great idea to perform assisted pullups by using an object to support your bodyweight, such as a chair. This does decrease the resistance on your muscles but will allow for your muscle to strengthen and adapt to accommodate your total body weight.

Aim to perform 5-8 repetitions per set to stimulate bicep, shoulder and back muscle development. Once you have built up sufficient muscle strength increase this to 10-12 reps of pullups per set.

Bench Press

The bench press is one of the most popular exercises to build chest muscles fast. Basically, you lower a weight to chest level then push it upward until your arms straighten, repeating this a set number of time. This weight training and bodybuilding exercise is specially designed to increase the strength of your deltoids, triceps and pectorals.

However many individuals love to perform this exercise in the gym but do not achieve rapid muscle gain because they see this basic exercise as simply throwing as much weight as you can upwards above your chest. The most important thing about the bench press is your form….explosive on the positive upward phase and slow on the negative lowering phase, leads to the quickest muscle gain. With proper execution of the bench press exercise, your pectoralis major and minor muscles will develop in a very short period of time.

Shoulder Press

Performing a shoulder press is one of the most common exercises to increase shoulder strength and muscle mass quickly. Depending on your fitness level, using dumbbells of 60 – 70% of your maximum load capacity (i.e. the maximum of what you can lift without losing correct form) will drastically accelerate shoulder muscle growth.

The shoulder press is performed by holding dumbbells at a resting position at shoulder level with your palms facing forward, then simple lifting the dumbbells straight upward above your shoulders and gradually lowering them back to the resting position. It is crucial to tighten your abs and exhale when raising the weights and inhale when lowering them to maintain form and promote muscle growth.

Biceps Curls

The final exercise to build muscle mass fast is the bicep curls. These are considered to be the most effective exercise to build muscle mass quickly in your arms and helps a great deal with developing the biceps, triceps, shoulders and forearms. They can also help in strengthening the stabilizer muscles of the upper arms.

Biceps curls are performed by placing dumbbells in the palm of each hand, then curling the weights up against gravity towards your biceps while keeping your palms facing forward. The weights are then slowly lowered to the starting position. It is important not to swing your arms, shrug your shoulders or arch your back. If you find yourself doing any of these then you need to reduce the amount of weight you are trying to lift. 8-10 repetitions of bicep curls with weight of 60%-70% of your maximum load capacity is a good way to get started with bicep curls.

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Building Muscle Mass: How to Shape and Transform Your Body Naturally

Building muscle mass is not the domain of just a select few people who already have size on their side. No matter what shape you are now in you can transform your physique into a sculpted and dynamic muscle machine if you are only willing to follow a plan that addresses all of the issues involved.

Training is important when anyone sets out to improve their body but your diet, attitude and long range exercise goals are also important. You need to look at where you are, where you are heading and what you want to accomplish along the way if you want your building muscle mass plan to be successful.

Just working out is not going to be enough to accomplish those body transformations you have in mind. You have to learn what exercises are needed to develop the muscles and physique that you want and then you have to follow a long range plan that will work. Eating the right foods, being optimistic, focusing on your goals and following a real weight training program are the key elements that will help you achieve your dream of building muscle mass quickly.

Getting stronger and more powerful is a process that takes time and effort, and you need to toss out any ideas that this is going to happen overnight. You have to allow your body to become stronger and build the lean muscles you want. Each time you workout you will be getting a little better, a little more powerful and you will also be burning more of that unwanted fat.

Start off slow and allow these muscular changes to occur in their own time. It will only take you a couple of weeks to start seeing and feeling the difference. Building muscle mass may start slowly but it soon revs up into a higher gear if you follow the steps of a successful, total body program.

When you work out with weights you will be building muscles and developing strength. You might have to begin the first few workout routines with the lightest weights but it won’t be long before you are moving on to heavier weights and more challenging, strength training routines.

Always make sure that you can handle the weight before you add more weights to your routine. Building muscle mass is not a process that you can hurry or you will end up damaging your body and set your progress back by a number or weeks or months. When you feel that you have mastered the weight that you are using try adding another set of reps to the routine. If you can handle the weight after these extra exercises, then you are ready to move on and increase the amount of weights you are using.

Increasing the weights every 1-2 weeks is an ideal time frame. This allows you to fully challenge your muscles with the present weight you are using and also gives your muscles time to repair and strengthen before you are adding more weight to the mix.

Working out with Free weights is one of the best ways for anyone to start building muscle mass successfully. When you work with additional weight you give your body more stress which translates to more muscles being built. Those dumbbells are good to use but it is the barbells that will help you develop the biggest muscles. Barbells allow you to lift heavier weights and this is what you need if you are trying to really build your arms, chest, shoulders, back and leg muscles. Free weights are also the most versatile and efficient type of gym equipment to use when you are building strong muscles.

Squats help you work out entire muscle groups at once, and these are great exercises when you are building muscle mass in your lower body. Once you are able to combine those squats with deadlifts you will be working your entire body and the difference in your muscles will become apparent even faster than you had dreamed possible.

Compound exercise routines that work out groups of muscles will be the best place for you to begin if you are fairly new to exercising. This helps you develop multiple muscles with a few sets of exercises. You might see others who are content to only focus on one type of exercise but this is not the ideal way to workout if you are a beginner who is serious about building muscle mass. You do not want to target only one set of muscles and ignore the other muscle groups in your body. Once you have begun to develop that new, hard body then you can pay additional attention to your arms or legs.

Building muscle mass also requires a healthy diet of lean proteins, vegetables, fruits and healthy fats. As you start gaining muscle you will discover you will have to eat more just to keep your chiseled look. It takes a lot more calories to fuel just a couple of pounds of body muscle than it does to fuel 20-40 pounds of body fat.

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