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.
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