How to Build Muscle Fast

BarbellOne of the most commons questions asked at the gym is “How to build muscle fast” Is there a way to speed up the muscle building process naturally? Yes, there is a way and it’s called “Compound Movements”. Compound movements work multiple muscles / joints at once rather than isolation movements which just target a single muscle / joint.

Compound movements should be your staple exercises. They should be the foundation of your exercise program. Here is a list of the main compound exercises that should be part of your routine. You should not be going longer than two training days without hitting a compound movement if you are looking to increase muscle mass.

Back:

Pull-up, Bent over Row, Deadlift, Pull downs

Chest:

Barbell Bench Press, Dumbbell Bench Press

Quads:

Squats, Lunges, Leg Presses

Hamstrings:

 Stiff-Legged Deadlift, Lying Leg Curl

Calves:

Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

Deltoids:

 Press behind Neck, Dumbbell Press, Military Press, Shrugs.

Biceps:

 Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

Triceps:

Lying Triceps Extension, Close Grip bench Press, Push-downs, Seated Triceps Extension

The above compound exercises should give you plenty of compound movements to include in your program. Remember to keep mixing up your routines to avoid plateau and to keep training fun!