Forget all the two hour complicated routines with 30 different exercises. Put these five exercises that build muscle into a routine and you’ll be doing some serious growing!
And forget what you’ve read about body typing, this kind of routine (with good nutrition) works for everyone, even skinnny guys.
If you want to build size and strength and put on serious amounts of muscle mass very quickly, you must perform the barbell squat. And you must work extremely hard on it with serious high intensity, while using a lot of weight for high reps.
There have been hundreds of articles and numerous books written about a very specific muscle building squat routine.
Here’s the basics of the routine. Focus on basic, compound exercises that work a lot of muscle mass, including the barbell squat. For the squat, here’s what you are going to do. You’ll take the weight you can use for a set of about twelve repetitions and you’ll do twenty repetitions. Yes, you read that right!
The squat is a unique exercise and you’d be surprised, if you are motivated enough, how many repetitions you can really get. It’s okay to pause between reps with the bar on your back. Take two, three, four more more deep breaths, get yourself psyched up and grind out the reps.
You’ll only do this one all out set two times per week for six weeks. When you get strong on the squat and build your legs, your other muscles will follow.
2. Barbell Deadlift
The deadlift runs a close second for building serious amounts of rock hard muscle. For some people, those with long arms and legs, the deadlift may produce better results than the squat. The deadlift works just about every muscle in the body from the feet all the way up to the head. Put some serious time into getting strong on the deadlift and you will grow.
3. Chin Ups / Pull Ups
The back and legs are the two biggest muscle groups in the body. Work those hard and you’ll see muscle results! The chin up and pull up (your hand grip is the difference – palms toward you, palms away from you) are the best upper back exercises around.
Forget the sissy lat pulldown. Real strength and muscle building power comes from moving your own body weight through space. You’d be amazed at how many guys look strong on the lat pull down but can’t do more than one or two chin ups!
Do you want killer pectoral muscles, big shredded cannonball delts and ripped triceps, like slabs of meat hanging off the back of your upper arms? If you do, you’ve gotta do dips! Dips have been called the ‘upper body squat’ by bodybuilding and training legends like Mike Mentzer, creator of the Heavy Duty System.
Forget the bench press if you want a serious chest. Being able to crank out lots of dips are the way to go. And you can easily put weights around your waist to add even more resistance as you grow stronger.
5. Standing Barbell Shoulder Press
We’ve really nailed it with the top four exercises. We round things off by rounding off your shoulders with more mass. The standing barbell press is the ultimate mass triggering shoulder exercise. When you can push some big iron on this exercise, you’ll notice it in the shoulders. Shirts will stop fitting! And that’s a good thing. So get away from those five pound puny lateral raises and move up to the big boy exercise!
Try This Killer Routine
This simple routine using these 5 best exercises really can build muscle mass fast:-
1. Squat – 1 set of 20 reps (after warm up)
2. Pull Ups or Chin Ups – 5 sets of 5 reps
3. Standing Shoulder Press – 5 sets of 5 reps
4. Deadlift – 5 sets of 5 reps
5. Dips – 4 sets of 10 reps
6. Squat – 1 set of 20 reps (after warm up)
7. Pull Ups or Chin Ups – 5 sets of 5 reps
8. Standing Shoulder Press – 5 sets of 5 reps
Next week reverse it and start with the deadlift routine on Monday.
If you combine these five exercises into a routine and only these five, and work hard on adding weight and reps over time, you will be well on your way to being a mass monster!
Now, check out the adonis golden ratio calculator to see how your body stacks up to the magical natural attraction factor hard-wired into all human brains.