Exercises That Build Muscle Faster

 




 

1. Deadlift

The deadlift is regarded by many as the king of mass builders. And for a good reason since it works more muscles simultaneously than any other strength training weight lifting exercise. It effectively adds slabs of muscle to the lower and upper body. When properly executed it is risk free. It employs and strengthens over 25 major muscles including those of the entire back (lower, middle, upper), the shoulders, abdominals, forearms, hips (gluteal muscles) and the legs (hamstrings and quadriceps). The deadlift is a true measure of somebody’s strength. The deadlift world record is 1,015 lb by Benedict Magnusson.

 




 

2. Bent Over Row

It’s been called “Back Thickener” because it stimulates the growth of the entire back. It employs 8 major muscles in the lower, middle, and upper back. The bent over position also calls for the involvement of your abs (rectus abdominis and obliques) to stabilize your core region. It’s relatively difficult to perform bent over rows, which is why it is an overlooked exercise. To avoid injury you must keep the back straight, not rounded, and your trunk tight. A pronated (ovehand) grip increases the activation of the shoulder muscles while a supinated (underhand) grip places the emphasis on the lats and biceps. The problem with the bent over row is that while your back may be strong enough to row the weight, you may not be able to lift it because you just can’t stay balanced. The weight pulls you forward.