If you’re looking to bulk up quickly, you need to be doing resistance exercises. These exercises help you build muscle mass by putting stress on your muscles, causing them to grow in size and strength says Alex Gierbolini.
Below are 10 exercises that will help you build muscle quickly. Do them regularly and you’ll see results in no time!
1. Barbell Bench Press:
The barbell bench press is a classic upper body exercise that works the chest, shoulders and triceps. Lie on your back on a weight bench, grip the bar with your hands slightly wider than shoulder-width apart, and lower the bar to your chest. Press the bar back up to the starting position.
2. Dead lift:
The dead lift is a compound exercise that works the entire posterior chain (calves, hamstrings, glutes, and lower back and spinal erectors). To do it, stand with your feet hip-width apart, grasp the barbell with an overhand grip, and bend your knees until you can grab the bar. Keeping your back flat, pull the bar up to your waist and then lower it back to the ground.
3. Lat Pull down:
The lat pull down is a great exercise for working the lats (or latissimus dorsi), a muscle in the back. Sit at a lat pull down machine and grasp the bar with an overhand grip. Your hands should be wider than shoulder-width apart. Pull the bar down to your chest, pause for a second, and then slowly return to the starting position.
4. Seated Row:
The seated row is a great exercise for working the upper back and biceps. Sit at a rowing machine with your feet secured, and grasp the handles with an overhand grip. Row the handles to your chest, pause for a second, and then slowly return to the starting position.
5. Shoulder Press:
The shoulder press is a great exercise for working the shoulders, triceps and pecs. Sit in a seated position on a weight bench or stability ball, with your feet flat on the ground. Hold a barbell or dumbbell above your head with your palms facing forward, and press the weights overhead until your arms are fully extended. Reverse the motion to return to the starting position explains Alex Gierbolini.
6. Swiss Ball Crunch:
The Swiss ball crunch is a great exercise for working the abs. Lie on your back on a Swiss ball, and place your feet flat on the ground. Place your hands behind your head, and curl your torso up until your upper body is off the ball. Pause for a second, and then slowly return to the starting position.
7. Curl:
The curl is a great exercise for working the biceps. Sit or stand with a weight in each hand, and let your arms hang down at your sides with your palms facing forward. Bend your elbows and curl the weights as close to your shoulders as you can. Pause for a second, and then slowly lower the weights back to the starting position.
8. Triceps Extension:
The triceps extension is a great exercise for working the triceps. Lie on your back on a weight bench, and hold a weight in each hand with your arms straight overhead. Bend your elbows and lower the weights behind your head until your upper arms are parallel to the ground. Pause for a second, and then press the weights back to the starting position.
9. Squat:
The squat is a compound exercise that works the quads, hamstrings, glutes and calves. To do it, stand with your feet shoulder-width apart, and grasp the barbell with an overhand grip. Bend your knees and lower yourself into a squatting position, keeping your back flat and eyes forward. Pause for a second, and then press you back to the starting position.
10. Lunge:
The lunge is a great exercise for working the quads, hamstrings and glutes. To do it, stand with your feet shoulder-width apart, and grasp the barbell with an overhand grip. Step forward with one foot, and lower your body until your front thigh is parallel to the ground. Pause for a second, and then press you back to the starting position. Repeat with the other leg.
Conclusion:
There are many great exercises that can help you get in shape and improve your fitness says Alex Gierbolini. These ten exercises are a good starting point, but you should experiment to find exercises that work best for you. Remember to always use correct form, and to start with light weights and gradually increase the weight as you get stronger.