Are you looking for the simplest solution to build muscle in a fast and efficient way while spending the least amount of time in the gym?
Here are the 7 best exercises for men to build muscle fast. Whether you are a beginner, a skinny guy struggling to get bigger, or even if you’re advanced these exercises will help you gain muscle mass faster.
By mastering these 7 simple exercises you’ll see incredible results even if you’re not doing any other exercises in the gym.
I made this article specifically for men not because women can’t benefit from these exercises as well but because the ideal attractive body type for men is a V shape whereas for women it’s more of an hourglass figure.
Exercise #1: Barbell Row
This exercise is one of the most important pulling movements that you can do, because you’ll be working multiple muscle groups responsible for pulling: the rhomboids, your upper back muscles, the back of your shoulder, and also your biceps.
By strengthening your posterior deltoid, and your rhomboids, you’ll be tightening up your upper back which will help holding yourself straight up, and maintain a better more attractive upright posture.
Since you will be able to lift heavy weight with this exercise, your biceps are also going to get a lot of stimulation, because you’ll be lifting a weight that can never lift with an isolated movement like bicep curls.
You can use a barbell or dumbbells to do this exercise, but, remember that you’ll be able to lift more weight, and typically you’ll be able to build more mass with barbells over dumbbells.
Now To perform this exercise, grab a barbell with your hands a little wider than shoulder-width apart. Stick your butt and your chest out before you begin the movement. Then bend down by about 60 degrees so you’re a little higher than being fully parallel to the ground and let the weight hang straight down (make sure you don’t flex your shoulders).
While keeping your chest out, pull the barbell towards your stomach and aim to touch your belly button with the bar. Then bring it back down to the starting position, and repeat this motion for reps.
You can Target different parts of your back if you change the angles at which you bend during a bent-over row. For example, A fully bent-over position where you’re at a 90-degree angle will Target more of your lats and the middle of your back. whereas standing more upright will Target more of your traps and your upper back.
Exercise #2: Barbell And Dumbbell Chest Presses
the chest presses exercises will help you develop the anterior or the front part of your upper body. It will help you develop your chest, the front head of your shoulders as well as your triceps. With chest presses, you want to spend the majority of your time doing them at two different angles flat and incline.
If your weakness is your upper chest make sure you spend more of your time doing incline presses.
And if your upper chest is fine but you lack lower chest development try to spend more of your time doing flat movements.
the reason why I didn’t mention the decline angle is that with flat presses you’re going to get more benefits for your whole chest including your lower chest than you would get from decline presses, and you’ll be able to get a better pump while traveling through a fuller range of motion.
To perform a basic chest press you’ll want to lie right under a barbell, unrack the bar with your hands more than shoulder-width apart, and bring it over your nipple line, if you’re doing incline you’ll be aiming for a couple inches above your nipple line.
Make sure your elbows are not too far flared out, and they’re also not too tight to your ribs, and make about a 45-degree angle between your body and your elbows.
Lower the bar to your nipple line or slightly above if you’re doing incline and then press back up to the starting position trying to move the bar in a straight of a line-up and down as best as you can while squeezing the bar tight with your hands.
The amount of development you can get for your chest and the front of your shoulder and your triceps from this one exercise is truly amazing and I would argue that this is one of the best exercises for all three of those muscle groups.
Exercise #3: Barbell Squats
Let’s move on to a lower-body exercise that can’t be ignored “barbell squats”. If I could choose just one weight training exercise that gives you the most benefits for your lower body, I couldn’t think of a better exercise then the squat.
Because, with this one exercise, you can target pretty much your whole lower body including your glutes, your quads, as well as your hamstrings, calves and even your lower back.
And it doesn’t just stop there doing squats with heavyweight can help strengthen your central nervous system, it can help increase testosterone, and stimulate the production of growth hormone, and to lift heavier weights for all your other exercises and allowing you to build more muscle throughout your whole body.
Squats are a very natural movement that I firmly believe anybody can perform with enough time and practice, but they have to be performed correctly or else you will end up with an injury.
To do this correctly you want to start by placing both your hands a little wider than shoulder-width apart on the barbell. And, then get your head under the bar and rest the bar on your traps which is the upper part of your back you don’t want to rest it on your neck.
As you bend your knees and squat down you want to make sure that you’re sticking your butt and your chest out to protect your lower back and maintain a neutral spine.
As you are lowering down, make sure that you’re sitting your butt back and keeping your weight a little more on your heels rather than your toes.
For newbies, they have to keep all of their weight on their heels because most beginners have a problem with putting too much weight on their toes during their squat which makes their knees cross way too far over their toes and can lead to a knee injury.
This is partly because a lot of beginners are afraid to allow their back to bend as they do the squat while still maintaining a neutral curve in their spine.
Instead, they try to keep their backs perfectly straight and vertical. This is not the correct way to perform a squat, don’t be afraid to allow your back to bend while keeping your head up and your chest turned out and pointed forward.
If you want to only target your quads you can lower yourself to 90-degrees and stand back up. But, if you’re looking to target more of your glutes, you have to lower yourself past 90 degrees, and just make sure that your form is perfect before attempting what we call ass-to-grass squats.
The whole time that you do this exercise you want to try to lower and raise the bar once again in a straight line. If you’re new to doing squats with a barbell, it’s a good idea to put either a platform or a bench behind your heals to squat down to.
If you think about simply sitting down onto this platform and standing back up rather than thinking about squatting it can actually help you develop proper squat form when you’re ready to do it without the bench.
Exercise #4: The Pull-Up
For the next exercise, we’re going to go back to the upper body, this is by far one of the best exercises that will help you to get that V taper appearance…The pull up.
now if you can’t do pull-ups, don’t worry I’m going to give you a couple of other options that can work just as well. But, once you can build up the strength to do pull-ups, you’re going to definitely want to be doing this exercise.
Pull-ups will primarily work your lats and your biceps as well as some focus on your upper back.
But the important thing that will help you develop that V shape is building up your lats, and bigger lats are exactly what will give you that desirable V-shaped form that you constantly see on athletes and muscular Hollywood actors.
It’s important to note that I am not talking about chin-ups here. Chin-ups are where you take a close underhand grip roughly shoulder-width apart and pull yourself up.
Chin-ups will work much more of your biceps rather than your lats. With pullups, you want to take a wider overhand or pronated grip of the pullup bar.
The wider you can spread your arms out the more you’ll target your lats, but keep in mind the wider you go the harder the exercise will get.
You want to aim for a grip that makes it look like you’re trying to make a “y” shape with your arms.
Stick your chest out, and pull yourself up while keeping your elbows flared out. The goal here is to pull your body up until your chin fully clears over the bar and then lower yourself back down.
Once you master doing pullups with your body weight try to add additional weight on a belt or between your legs to increase intensity over time.
If you can’t do pullups with your body weight, you can strengthen all the same muscles with a lat pulldown or you can use either resistance bands or a pullup machine to assist you with this exercise.
Exercise #5: Deadlift
Next for our 5th exercise, we have the deadlift. While squats focus more on your glutes and your quads deadlifts will help you a lot more target your hamstrings.
However, deadlifts don’t only work your hamstrings they will also work your quads, your inner thighs, your lower back, your rhomboids, and your traps. Because so many large powerful muscles are involved in this exercise. And you can once again lift a really heavyweight allowing you to stimulate more testosterone and growth hormone production.
It’s also one of those staple exercises that just like squats will help strengthen your central nervous system and improve your overall strength and power output transferring over benefits to almost all your other weight training exercises.
To perform this exercise, start by standing in front of a loaded barbell with your feet a little wider than shoulder-width apart. Stick your butt and your chest out, sit back, bend your knees, reach down and grip the barbell right outside of your shins.
Look up at the ceiling, as you drive your chest up and hinge your hips inward. Lower the barbell back down while still keeping your head up, chest forward, and butt out, and you have the option of either tapping the barbell on the ground or stopping about midway down your shins right before hitting the ground, then come back up and repeat for reps.
The deadlift works more muscles than any other exercise including the squat, not only will it help you develop a nicer lower body, but it’ll also help you develop a wider more muscular back, and this will help you achieve that v taper.
Exercise #6: Shoulder Press
Up next are shoulder presses. These are extremely effective whether you’re using dumbbells or if you’re doing military presses with a barbell, but just like other exercises already discussed you’ll typically be able to build more mass with a barbell.
Shoulder presses will allow you to work the front and lateral head of your shoulder while also incorporating your triceps traps and rotator cuff.
Since this is one of the best exercises you can do to build the lateral head of your shoulder, it can help you widen out your upper body once again giving you more of that v taper appearance.
When performing a barbell shoulder or military press start by gripping the barbell wider than shoulder-width with your arms in that “Y” position.
Now, Lower the bar in a straight line down to ear level, or you can bring it right under your chin, before returning to the starting position, you can go all the way down to your upper chest with this exercise, but I recommend only doing that with lighter sets.
To build more muscle I recommend you to use a heavier load and stopping under your chin. I highly recommend that you lower the bar in front of your head not behind.
Some experts still continue pushing the myth that doing presses behind the head is beneficial. There is no mechanical advantage to lower the bar behind the head. Because you’ll be forced to lift less weight while increasing your risk of injury to your neck and shoulders.
You can do this exercise seated or standing, but seated presses will allow you to lift more weight, helping you build more shoulder mass.
Also, with the dumbbells, you will be able to do variations of this exercise like the Arnold press that will allow for a greater range of motion.
Exercise #7: Power Clean
The last exercise on my list is the power clean.
Not only will this exercise work almost every muscle in your body, but most people completely forget that cleans and snatches are some of the best exercises to build a nicer back.
On top of that, you will increase explosive power in a way, unlike any other exercise.
To perform this exercise, start with the barbell in front of your shins with your feet roughly shoulder-width apart.
Keep your head up, your chest out, and your butt out while grabbing the bar outside your shins.
While keeping the bar close to your body, you want to drive straight up and explode using your hips and your hamstrings, drive your elbows under the bar and rack the bar on your shoulders along your collar bone with your elbows pointed forward.
From there lower back down and either touch the ground or stop midway down your shins before exploding back up and repeating the movement.
That’s it guys these are truly the only 7 exercises you need to build a very nice well-rounded physique. When you get extremely busy or when there’s an emergency and you don’t have as much time to commit to working out or when you are on vacation these are literally the exercises that you can do to ensure that you maintain and build more muscle while spending the least amount of time in the gym.