Before flying into the workouts that help you put on the most muscle.
You must be in a calorie surplus to grow.
Meaning you must eat more calories than you burn.
Otherwise you’ll be stuck at a plateau.
Meaning no results.
Only when finding your basal metabolic rate, can you properly adjust into a calorie surplus!
After achieving a calorie surplus, these are the exercises you should focus on for muscle growth.
Compound exercises offer the most bang for your buck when pursuing muscle growth.
These exercises incorporate multiple muscle groups when being trained.
Including both primary and stability muscle groups.
Let’s fly into some of my favorite exercises for building muscle fast.
Starting with number one, Barbell Back Squat!
The Barbell Back Squat is the king of all leg exercises.
With an emphasis on your quadriceps, hamstrings, and glutes.
Also engaging your back and core muscles.
Including your trapezius, spinal erectors, latissimus dorsi, scapular muscles, and rhomboids!
All of these muscles are recruited with each rep!
Onto the king of back exercises, Barbell Deadlift!
The Barbell Deadlift is the “home wrecker” of all workouts if you ask me.
Home wrecker as in your body, home!
But a home wrecker in a good way!
When executed properly, the Barbell Deadlift leaves almost no muscle group untouched.
Starting from the ground up, engaging your quadriceps, glutes, hamstrings, and adductor magnus.
Engaging your spinal erectors, latissimus dorsi, rhomboids, and trapezius.
Along with abdominals and obliques.
Can’t forget your forearms!
So if you’re looking to put on muscle fast, the Barbell Deadlift shouldn’t be neglected.
Let’s focus on the upper body, starting with the Barbell Bench Press!
The biggest “BRO” exercise of them all but serves its purpose well!
If you’re looking to grow your chest, the Barbell Bench Press is the way to go.
When executed properly, along with multiple different variations! (Incline, Flat, Decline)
You can target both your clavicular and sternocostal head of your pectoral major.
Other muscles activated are your anterior deltoids and triceps.
Continuing to move up the skeletal muscle system, we find the deltoids.
Bringing us to the compound exercise, Barbell Military Press or Overhead Press!
Looking to turn them shoulders into builders?
This exercise is the one!
The primary muscle engaged during this exercise is the anterior deltoid.
But when executed while standing, recruits a vast amount of stability muscles.
Including the upper chest, trapezius, triceps, serratus, obliques, and abdominals.
Making for a great full body pump.
These are 4 compound exercises that shouldn’t be neglected when building your workout routine.
If you’re serious about making gains in the gym.
You should start with these compound exercises when building your plan!
Then continue to build and add complimentary exercises around them.
Making sure to cover your extremity muscle groups.
Which includes your arms and calves!
Only then will you have created a complete workout routine!
If you’re looking for help creating your complete workout routine!
Contact Dylan Kosek by completing the Flight Physiques Questionnaire on our sites home page!
Dylan will be in contact with you within 24 hours to set up your FREE consultation!
Click the link below to get started!
