5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

Here are 5 exercises that will build pounds of muscle that you can show off everywhere. First of all, let's make sure you have all the prerequisites covered. The keys to building muscle are proper nutrition, proper rest, and of course intense weight training. Once all these factors are covered, you are on the fast track to huge gains. I will be writing more articles covering the above in more detail. Now for the 5 Best Mass Building Exercises:

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5. The Barbell Curl: This exercise is performed to make your biceps look like Arnold's. To perform, stand shoulder width apart and hold the bar also around shoulder width. Your hands should be oriented with the back of your hands touching your thighs and palms facing out. Lift the bar towards your chest concentrating on using just your bicep muscles. Make sure your elbows do not leave your sides. Beginners should keep their backs straight with no arching while performing this move. To increase results, change the width of your grip every couple of weeks.

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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4. The Body Weight/Weighted Dip: This move will create giant horse-shoe triceps that will barely fit in your shirt. Beginners should just use their body weight to begin with. Once you can complete 15-20 reps you may add weight. There are two locations you can perform this move in the gym. First, the dip machine or second, the movable benches. If using the dip machine, make sure your body is upright. The more forward your body goes, the more your chest is worked in stead of your triceps. To perform, hold yourself upright and "dip" until your arm makes a 90 degree angle at your elbow. Push back up to original position for one completed rep. If you are able to complete 15-20 reps, begin to add weight using a weight belt that you can buy at any fitness store. If performing with movable benches, grab two of them and place approximately 3' apart depending on how tall you are. Put your heels on one and your palms on the other bending at the waste (making your body into a "L"). Lower your body until making a 90 degree angle again and push back to start position. You may add weight plates on your lap if you can perform reps easily.

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

3. Sitting Barbell Should Press: The quickest way to cannon ball sized shoulders. This move is necessary to get the V-tapered look everyone is looking for. First, grab the bar shoulder width apart raise it so its directly above the tip of your nose. Lower the bar to around chin area, no need to go lower than that because could cause injury to your rotator cuff. Raise back to original position.

2. Deadlift: The grand daddy of all upper body exercises. This lift will put size on everywhere. It emphasizes back development, especially the lower back and spinal erectors. Make sure you perform this lift correctly. If done wrong, you could injure your back. Your best bet, is to ask an experienced lifter thats in your gym to show you proper form. I'll give you the general idea here. Stand shoulder width apart and place the barbell in front of your shoes on the floor. Grab shoulder width apart again. I prefer to grip with palms not facing you. Keep your back straight and pretend you are sitting in a chair. This is your starting position. Lift with your legs and straighten your body until you are in the full erect standing position. Drop back in the starting position for a 1 rep.

1. Barbell Squat: The King of all weight training exercises. New research shows that squatting releases the most growth hormone of any exercise. This will work your entire lower body, from your glutes to your calves. Stand shoulder with apart with the bar resting behind your head on your traps. Keep your back straight and again pretend you are sitting in a stair. Lower your body until your upper and lower leg makes a 90 degree angle at the knee. Explode back up to the erect standing position and you have completed one rep.

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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days