*Original article from Supreme Physique
Getting those gains you've always wanted isn’t easy!
It takes hard work, discipline, and major dedication. You have to be giving it everything you got in the gym, doing weight you’ve never ever dreamed you could do and reps you never even thought you could reach!
Out of the thousands of workouts out there we've narrowed it down to the top 4 perfect workouts for those of you looking to get serious gains...
Exercises that build muscle fast have 2 features that separate them from all other exercises:
First, they involve big muscle groups. The more muscles involved in an exercise the higher the anabolic effect of the movement, which increases overall muscle growth.
Second, they are relatively easy on your joints, which makes it easier to push heavy weight and minimizes the risk of soft tissue injury. Muscle recovers faster than joints, therefore performing low impact exercises that don't overstress the joints improves recovery and speeds up muscle growth.
So take that shirt back to baby’s R us, because you’re about to rip through it with these top 4 mass gaining exercises.
#1 Dumbell Bench Press
This is easily one of the best upper body exercises.
When performed properly bench press can greatly stimulate muscle growth because it's a compound movement that involves not only your chest, but also the triceps and shoulders.
Using dumbbells is actually better than a barbell because they offer more freedom of motion that can adjust to your rotator cuff’s particular mechanics.
You can also try doing dumbbell presses on the floor instead of on a bench.
This ensures that at the lower part of the motion your elbows don’t move below your shoulders, which would overstress the rotator cuffs and deltoids.
#2 Chin Ups (Pull Ups)
Chinups are another very effective booster of upper body growth.
These workout the muscles of your
- upper back (latissimus dorsi)
- shoulders (posterior deltoid)
- arms (biceps)
- forearms (brachialis).
You’ll probably feel a pump in your chest muscles too.
And if you're confused about the difference between chinup and pullups just remember...
- Chinups = palms face you
- Pull ups = palm face away from you
Pull ups put more pressure on your rotator cuffs than chin ups do, therefore, if your shoulder is hurting stick to chin ups - you don’t want to injure the rotator cuff muscles and their tendons, because then you won’t be able to lift ANYTHING.
#3 Barbell Squats
Barbell squats are not only great for increasing your leg muscles, they actually workout your entire body.
Doing heavy squats triggers a systemic anabolic effect that promotes overall muscle growth throughout your body.
Just beware that there is some injury risk involved, even if you do the exercise the right way. Placing a heavy barbell on your shoulders creates an unhealthy vertical compression on the spine.
Also, in the lower part of the motion, knee injuries are common.
Just make sure you stretch thoroughly before, keep your back straight and to avoid knee injury, make sure your knees do not move beyond your toes.
Other than that, you’re golden.
Considered by many as the king of mass builders, this exercise will always be on lists of muscle gaining exercises, and for a good reason... since it works more muscles simultaneously than any other strength training exercise.
It effectively adds slabs of muscle to your lower and upper body by employing and strengthening over 25 major muscles, including your...
- entire back (lower, middle, upper)
- hips (gluteal muscles)
- legs (hamstrings and quadriceps)
Out of any exercise, this should be the workout you want to beat your friends in, because the deadlift is a true measure of somebody’s strength.
*Fun fact: the deadlift world record is 1,015 lbs by Benedict Magnusson.