8 Power-Packed Exercises to Build Muscle Fast

Going stronger and gaining muscles is an awesome aim. It makes one feel wonderful, it gives you more vitality and your body is kept healthy. I have been in the fitness coaching profession more than a decade. I have assisted hundreds of people to attain the strong health bodies they desire. Their success is due to their emphasis on fundamentals. We provide strong motions that have the most significant outcomes.

This list is all about such moves. These exercises are the most effective ones to 8 Power-Packed Exercises to Build Muscle Fast. They are tried and true. They establish a powerful base. Disregard the glittering, gadget-laden stuff. It is these basic motions which you require.

Why These Exercises Work So Well

Nothing may escape your attention about this list. They are not exercises that are performed seated. They do not make minute movements with a muscle.

These are large-scale, compound exercises.

Compound exercises refer to the forms of exercises where more than one group of muscle is involved simultaneously. To take an example, a squat involves your thighs, butt, and core among others. This is in comparison to leg extension that only involves a single muscle.

So why is this so good in regard to building muscle fast?

• You are working more muscles and in less time. This renders your workout extreme effective.
• They enable you to move heavier loads. Heavy lifting is one of the important indicators to your body to develop muscle.
• They prepare you better in the actual life. You get to know how to move your entire body in a unison and this assists you with daily chores.

Enough of that, now to the good part, the exercises!

You may also read this :- Key Differences Between Strength Training and Cardio

The Ultimate List: 8 Power-Packed Exercises to Build Muscle Fast

This is the place where you find the best muscle-building exercises. Know these and you will be surprised to see changes.

1. The Mighty Barbell Back Squat

I would choose squat as one of the exercises to perform indefinitely. It has been referred to as the king of exercises. And for a good reason!

Squat is a full body strengthening motion. It primarily works on your quadriceps (thighs), glutes (butt) and hamstrings (back of thighs). But it strengthens your body, your back and even your shoulders.

How to do it:

1. Bring legs in shoulder position. Lay a barbell on your upper back muscles (not on the neck).
2. Keep your chest straight and your back straight.
3. Breath deeply and bend your knees and hips. Sit down as though you were in a chair.
4. Get down to where your thighs make an angle of no less than parallel to the floor.
5. Use your heels to climb back on your feet. Breathe out as you push.

2. The Classic Barbell Deadlift

Another exercise is the deadlift which is a superhero exercise. It is the most appropriate to use in developing a strong back and strong legs. It will train you on how to lift heavy stuff out of the ground safely.

This is one of the important exercises of general power. It exercises your hamstrings, your glutes, and your back and grip and your core like nothing other.

How to do it:

1. Keep your feet a hip-width apart. A barbell must be on the middle of your feet.
2. Hoop your hips and knees so as to hold the bar. Just your legs should be outside your hands.
3. Straighten your posture with the back and chest raised. Your shoulders must make slightly a position in front of bar.
4. Take a big breath and hold it. Straighten your posture and push your hips forwards and push feet into the floor.
5. Straussen all the way up, and your shoulders back.
6. Bend the bar downward to the ground pushing your hips with straightening downward of your knees.

3. The Powerful Bench Press

The bench press is what people tend to think regarding muscle building. It is the best known workout in order to get a larger chest. It, also, gives your shoulders and triceps a workout.

How to do it:

1. Lie on a flat bench. You must have your eyes below the bar.
2. Hold the bar in your hands by wider gripping than your shoulders.
3. Take the bar out of the rack and hold it in straight position in front of the chest.
4. Bring the bar down gradual to the mid-chest. And not too flared out your elbows.
5. Flick the bar backwards toward starting point forcefully.

4. The Overhead Press (Shoulder Press)

Want strong, broad shoulders? Friend is the overhead press. This is the best exercise to develop the strong deltoid muscles. It also trains your triceps and core, which must remain tight in order to stabilize you.

How to do it:

1. You may either do this when standing or when sitting and using a barbell or dumbbells.
2. Keep the weights on your shoulders and have your palms facing forward.
3. Hold your stomach in and your spine straight.
4. You want to push the weights over your head until your arms are straight.
5. Control the weights down to your shoulders.

5. The Pull-Up (Or Lat Pulldown)

The final test of upper body strength is the pull-up. It is a fantastic back muscle-builder which works your lats (large wing muscles on your back). It pulls your biceps and grip strength as well.

You are not able to do a pull-up, no problem! The lat pulldown machine is a superb method of developing strength until you can.

How to do a pull-up:

1. Take a pull-up bar with your palm facing outward with hands more than your shoulders apart.
2. Hang with your arms straight.
3. Stand on your toes, so that your chin is above the bar.
4. Lower yourself down slowly.

6. The Bent-Over Row

This is an exercise that makes a back very thick and strong. Bent forward row is a bulk building exercise on the whole of your backside such as your lats, rhomboids, and traps.

It trains you to use the back muscles which helps in posture and strength.

How to do it:

1. Barbell or dumbbells will work.
2. Bring legs in shoulder position. Grasp the weights before you.
3. Bend at the hips till you are nearly lying flat. Keep your back straight! Let the weights hang down.
4. Drag the weights back towards your chest. Pinch your shoulder blades at the top.
5. Reduce the weights gradually.

7. The Dumbbell Lunges

Lunges are an excellent single leg workout. Their legs are well-built and balanced and their core is firm. They are an exercise of the lower body, which is functional in correcting muscle imbalance.

How to do it:

1. Bring up tall, with a dumbbell in both hands.
2. Make a step forward with one leg.
3. Bend your hips down so that the two knees are in 90 degrees. The front knee should also be raised higher than the ankle, back knee should be raised slightly higher than the ground.
4. Take a step backwards with your front foot to start again.
5. Repeat on the other side.

8. The Push-Up

Thou shalt never scorn the simple push-up! The exercise is a traditional body weight chest builder that can be performed anywhere. It is a workout of your chest, shoulders, triceps and core.

In case you find standard push-ups to be too difficult then you can start on your knees.

How to do it:

1. Get your hands on the floor, a little further as compared to your shoulders. A straight line must run through your head to the heels.
2. Keep your core tight. Don't let your hips sag.
3. Stoop and get your chest almost in contact with the ground. Your elbows must not stick out like pinacles.
4. Take a push-up back to the beginning position.

How to Put These Exercises Together

The battle is half the knowledge of the exercises. The other half is being aware of how to utilize them.  One can always begin with a simple plan. You do not have to be living in the gym. It is better to be consistent than perfect.

The following is an example of an intermediate muscle building program:

Workout A (Monday)

• Barbell Back Squat: 8 reps, 3 sets.
• Bench Press: 3 sets of 8 reps
• Bent-Over Row: 3 sets of 8 reps
• Push-Ups: 3 failure sets (as many as you can)

Workout B (Thursday)

• Deadlift: 5 reps in 3 sets (heavy weight, less reps)
• Overhead Press: 3 sets of 8 reps
• Pull-Ups (or Lat Pulldowns): 3- sets to failure.
• Dumbbell Lunges: 10 repetitions on each leg in 3 sets.

Fueling Your Muscles: Eat to Grow

Working out disintegrates your muscles. Food replenishes them, larger and mightier. Without bricks, you can not construct a house. Without food, you cannot build a muscle.

Consider the following nutrition facts to build up muscles:

• Eat enough protein. The building block of a muscle is protein. Consume food such as chicken, fish, eggs, Greek yogurt and beans.
• Don't fear healthy carbs. Carbohydrates provide you with energy to pulverize your workouts. Consume oats, rice, potatoes and fruit.
• Drink lots of water. Your muscles consist of water, principally! Stay hydrated all day long.
• Eat good fats. Fats are useful in making your body work properly. Obtain them of avocados, nuts, and olive oil.

Rest and Recovery: Where the Magic Happens

This may happen to be the most critical section. In the gym, you do not get stronger. When you are resting, you get stronger.

When you lift weights you produce small holes in your muscle fibers. These tears are mended by your body as you rest and sleep. It is the muscles that get larger and stronger due to this repair process.

• Sleep 7-9 hours per night. This cannot be compromised on recovery.
• Do not work out the same muscles daily. They need time to repair.
• Listen to your body. You can take a day off on top of a day in case you are so sore or tired.

Let's Get Started!

Building muscle is a journey. It requires patience, hard work and consistency. Nevertheless, it is among the best things you can do to yourself. The blueprint is in your hands: the 8 Power-Packed Exercises to Build Muscle Fast. You possess a plain scheme and the essential guidelines to be adhered to. Start slow. Focus on your form. Eat well. Sleep lots. Above all of that, you should be proud of yourself because you have made the first step. You've got this