It is no secret on how you can put on muscle - you must lift weights, and you must do the right exercises. With a proper diet and the right amount and type of exercise, you can put on muscle faster than you ever thought possible.
Here are my top 3 exercises that are guaranteed to help you put on muscle, fast!
#3 - The Bench Press
A regular exercise for bodybuilders, the bench press is a must! The bench press is an exercise for your upper body. Here you are working out your pectorals (chest), deltoids (upper shoulders), and triceps (back of arms).
How to do it: You can do it either with dumbbells or a barbell. Lie on a bench with either, and select the right amount of weight.Bring the weight down to your chest just inches above, then lift up.
Variations: The incline and decline are also popular. Incline works out your upper pectorals, while the decline hits the lower part.
NOTE: Do NOT select more weight than you can handle because this can result in injury. Proper form is way more important than the amount of weight you are lifting.
If you are new to lifting I would recommend just starting out with the barbell (weighs 45 lbs). This way you can get a feel for the exercise first before putting on weight.
#2 - The Deadlift
The deadlift is a great exercise for your lower back and biceps, and can really help you put on muscle fast!
The deadlift is where loaded barbell is lifted off the ground from a stabilized, bent over position. You slowly lift the barbell off the ground to an upright position, then drop it down and repeat.Credit: Wikipedia
The deadlift works out many muscle groups including your upper and lower back, buttocks, biceps, and even the legs.
Again, it's important to be careful when performing an exercise like this. Deadlifts can be stressful on your lower back, so you may want to use a weight belt when performing.
If you are a man who weighs over 150 lbs. I would recommend that you begin light with 100 or so lbs. (that's about two 25lb. weights on a barbell, which weighs 45 lbs.)
#1 - The Squat
Here you are hitting multiple muscle groups - primarily the legs, but also tendons all throughout your body. The lower back, the abdominals, upper back, the trunk muscles, and the shoulders and arms are all essential to the exercise!
Squat are difficult to perform in the beginning so I would recommend you start without any weight just to get the form down.
Note: If you are not comfortable doing regular squats, you can also do leg presses on a seated machine, or you can do machine-assisted squats.
Bench Presses, Squats and Deadlifts are three core muscle-building workouts, but there are definitely others to do.
Biceps Curl - Using a barbell or dumbells, this one is going to hit your biceps hard. There are a ton of variations to this exercise: you can use cable machines, do concentration curls on a bench, use an E-Z bar, etc.
Tip: It's important not to swing when doing curls. I see people doing this at the gym all the time. You must keep your elbows tight at the hips. Do not do anymore weight than you can handle. Form is everything.
Military Press and Shoulder Presses - Shoulder workouts. The military press targets the deltoid muscles in the shoulders (front shoulders) as well as the triceps (back arms).
Tip: Do not go in back of your neck when lifting - it's dangerous.
Shoulder Shrugs - Good exercise to develop your traps (upper shoulders).
Tip: Try to keep your back as straight as you can! No leaning.
Rows and Lat Pulldowns - Essential back exercises.
Crunches, Sit-ups, etc. - Can't forget about the abs!
I hope you enjoyed this article on the top 3 workouts to build muscle faster Don't forget that diet is also important, and remember to never give up!