1.    Bench Press

This is the most popular workout to build muscle with.  It’s mainly going to work out pectorals(chest muscles) and your triceps(below your biceps).  This is one of the staples in any bodybuilders regimin.

2.    Military Press

This is one of the best exercises to workout the shoulders, although some may argue shoulder shrugs trump this.

3.    Squats

Ok, now we’re getting into the real serious compound movements.  This exercise not only works your legs, but your whole body gets involved in this.  If you go heavy with squats you will find you’re extremely out of breath after a set of this opposed to a set of any other exercise, these really are KILLER.

4.    Deadlifts

Another killer compound movement, deadlifts will pack on mass to your back like no other exercise will.  Overhand pull-ups may give you a broader “wing”, but deadlifts really fill out your back and make it look thick.

So if you want to workout to build muscle, make sure you’re trying those exercises, especially the last two, nothing will leave you more sore than deadlifts and squats…you cannot call yourself a body builder unless you do them.  Now if you need a program to lay all this out for you and help you to pack on mad amounts of mass in a short time, I’d suggest you check out the No-Nonsense Muscle Building system, it’s pretty brutal but it works: click here for more info.

What Are The 2 Exercises?

Well, these two exercises are so intense and use up so many of your muscles all over your body that your entire body has no choice but to grow.  These exercises are also so brutal, that when you leave the gym you will be in agony…A GOOD type of agony because you know that you are going to be rebuilding those muscles back bigger than before…

Ok Just Spit It Out!

The firs t exercise is Deadlifts…

Now you may have heard of this but if you’ve never tried it before, you don’t know what you’re missing.  I lifted weights for years before trying this and as soon as I started, my body started growing big time!  These help to build up a thick back.  It basically involves you lifting a barbell off of the floor, gripping it with your hands and driving the weight up with your heels.

The second exercise is Squats…

Squats not only workout the legs, but they release a ton of human growth hormone which affects muscle development throughout the body.  You start with the barbell behind your head on your traps, then you back down as if you were about to sit, then once you’re at parallel, you come back up.  It is one of the most PAINFUL exercises and the most rewarding.

So if you were looking for a bodybuilding exercise, you would be able to develop a huge body just with these two.  Now if you want a program which lays everything out for you, be sure to check out this site: click here to continue…

1.    Monday – Back and Biceps

One of the best muscle building routines there is, is the deadlift.  Here’s a good routine which incorporates it:

Back

• 3-4 sets of deadlifts
• 3 sets of overhand grip pull-ups
• 3 sets of rows

Biceps

• 3-4 sets of barbell curls
• 3 sets of dumbbell curls
• 3 sets of hammer curls

2.    Wednesday – Quads and Calves

Legg day is going to be another huge muscle building day as we’re going to start it off with squats.  Squats are so incredibly effective at building up lean mass on the legs as well as all around the body as squats release human growth hormone.   Here is what I would do:

Quads

• 3-5 sets of squats
• 3-4 sets of 45 degree leg press

Calves

• 3-5 sets of 45 degree calf press
• 3-4 sets of seated calf raises

3. Thursday – Deltoids

You could optionally do this on Monday after doing your back and before doing your biceps if you want a 3 day split, but if you’re going for a 4 day split this is fine:

Delts

• 3-5 sets of barbell shrugs (strap assisted)
• 3-4 sets of military press
• 2 sets of lateral raises
• 2 sets of front raises

3.    Saturday  – Pecs and Triceps

This is the last day of the cycle, after this, you can start anew on Monday:

Pecs

• 3-4 sets of flat bench press
• 3-4 sets of incline bench press
• 3 sets of pec deck fly

Triceps

• 3-5 sets of tricep pulldowns
• 3-5 sets of skullcrushers

That’s a pretty decent split, you may want to adjust the sets depending on what areas of your body are stronger than others and what need to be worked on more.  Now if you’re looking for some muscle building routines which kill add mass in short order, make sure you check this out: click this link for more info

1.    Reps and Sets

If you want to figure out how to lift weights, one of the first concepts you need to understand is that of reps and sets.  Reps stands for repetitions and reflect one full range of motion.
For example, 1 rep of a bicep curl would start with the dumbbell being held by the hand at the side of the body, then lifted up until it touches the chest, then brought back down.

Now once you’ve done a bunch of reps of a bicep curl until you couldn’t do any more, that is considered 1 set, usually you do 3-4 sets per exercise.

2.    How Heavy Should The Weight Be?

The next question you might ask is how heavy should the weight you’re lifting be?  Well, there are 2 ways to train, for strength, or for muscle growth.  If you want to grow bigger muscles, find a weight you can only do 6-12 reps with before your muscle fails on you, if on the other hand you want to up your strength, find a weight you can only do 3-6 reps with.

3.    Breathing

When you are lifting weight, one thing you absolutely should not do is hold your breath.  You need to inhale at the start of the lift and then exhale at the end of it.

4.    Rest To Grow

Now one important thing to note is that you will need to take every other day off of training to give your muscles time to recuperate, otherwise they won’t get the chance to grow back bigger and stronger.
If you want a more detailed explanation on how to lift weights, you should make sure you get the proper instruction.  This is one of the best muscle building systems out there, check it out for more info: click this link to learn how to lift weights.

1.    Deadlifts

Out of all the muscle workouts, this is one of the most feared by newbies because they are afraid of hurting their back.  Granted it is very possible to hurt your back if you do this wrong, the key is to practice with a light weight until you get the form down just right.

What you want to do is pull the barbell from the floor with both of your hands gripping the bar.  Push down against the floor with your heels to drive the weight up,  don’t pull with your lower back.  Bring your hips forward and push from the heels.

2.    Squats

Another killer workout that really ads mass to not only your legs but your whole body through the massive amounts of HGH released as a result of this intensive exercise.

To squat, what you want to do is get up under the weight and have the barbell rest on your traps.  Lift it up, step back, then with your chest up, ribs out, squat down to parallel making sure you’re knees don’t go past your feet.  Act as if you’re about to sit on a chair then push up with your heels, again keeping your chest up.

These 2 muscle workouts are just SO good at putting on mass, if you just suck it up and do them you will see MASSIVE changes in your body, I guarantee that.  Now if you want a routine and diet ready built to ensure you put on as much mass as possible in the shortest amount of time, be sure you check this site out: Click this link to learn how to gain 10 pounds of muscle in 2 weeks.

1.    Deadlifts

Deadlifts offer a great muscle workout.  They are a full body workout that not only works your back, your arms but also your legs as well.  These involve you lifting a barbell off of the floor by bending over, using your hands to grip the bar and pulling it up from the heels of the feet.  It’s important not to lift with the hands at all, they’re just there to grip the weight, the work needs to come from your back.

2.    Squats

Another killer!  You put the barbell on your traps behind your head and while keeping your chest out, bend till you’re parallel to the floor then come back up with the weight.  Another painful full body workout that builds muscle like CRAZY!

3.    Military Press

Chances are you do this one.  This will work the shoulders.  From a sitting position, you will raise two dumbbells up above your head and make them touch before bringing them back to where your arms are parallel to the floor.

4.    Bench Press

Ahh, this is where so many people drop their ego, on the bench press.  Laying on a flat bench, grip the bar a little wider than shoulder with apart, raise the bar, then bring it down near your chest and push it back up.

That’s your basic trap, quad, delt and pec muscle workout, but if you really want to pack on major muscle, you need to follow a proven muscle building system.  In fact, did you know that with as little as 3 hours a week you can put on 10 pounds  in a matter of two weeks?  To learn how to do this yourself, no matter how hard it is for you to gain weight, check this link out.