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To Gain Serious Muscle Mass, Do These 5 Exercises

To gain serious muscle? Or lose fat? Or both? Whatever your goal is, you need to stick to the basics. Combined exercises are the best not only for gaining muscle, but also for burning fat. I will give you my top 5 exercises to gain serious muscles.

By using compound exercises you bring more muscle groups into play. The more muscle groups you work, the higher your metabolism (for fat loss) and with compound exercises you can use heavier weights (for muscle growth).

So what compound exercises should you be doing? Well, truth be told, there are more than five, but I’ll just give you my 5.

Squats (barbell) – you want to get big, you need squats. Squats work your quads, hamstrings, lower back and abs. That’s a lot of muscles working at the same time. Not to mention what it does for your cardiovascular system. If you burn more fat and lean muscle type do not be afraid of squats.To lose as much fat as possible squats are a must. Ladies, you’re not going to get the big muscles, you don’t have makeup for it (unless you’re on steroids and you’re ashamed).

Squat 1-2 times a week. 4-5 sets per workout. Reps 4-8.

Deadlifts (barbell) – I love to deadlift. I get a real load out of being able to pull that barbell off the floor. Deadlifts will work your entire back from top to bottom. Along with your back, your legs, abs, delts, legs and forearms will get a lot of work. Deadlifts like squats will get you freaky strong and pack on serious muscle mass.

Deadlift 1-2 times a week (I combine my workouts with squats and deads one week, I squat twice dead once next week dead squat twice once.

Barbell Bench Presses – The king of upper body exercises. Flat Benches sometimes get a bad rap, but the fact is (especially for beginners) if you want the upper body to grow heavy flat benches are the key. Middle and lower chest, front delts and triceps all work during the bench press. Beginners and the hardcore lifters should mainly concentrate on heavy flat benches.

Now I’ll tell you, after more than 30 years of weight training, I don’t do much flatwork anymore. I prefer dumbbell incline presses, weighted dips and weighted pushups (feet elevated). The problem with the flat bench (and I was guilty of this for years) is that most people fall for the “how much can you bench syndrome”. You start adding too much weight and suddenly you’re doing a powerlifters workout and your chest muscles aren’t working.

Barbell Bent Over Rows – Another exercise I like to do. Rows for me are on par with bench presses as an upper body move. I like to use an underhand grip. This way you hit your mid and lower back, biceps, forearms and rear delts. This is another exercise that both groups of muscle builders and toners can use tremendously. Lift heavy 4-5 sets 4-8 reps using heavy weight.

Clean and Press – another personal favorite. The Clean and Press allows all the muscles (almost) in your body to work. If you’ve never done them, proper form (as with any exercise) is critical. The only problem with doing the press part of it is that it cuts down on the amount of weight you can use. If you​​​​​​are a hard core lifter, only press every third rep. The press is becoming more of a pressure press, but that is good. More power baby! For the toners a great shot for your metabolism. The Clean and Press or simply the Clean is a great total body exercise.

To get the most muscle you can get these exercises in your workouts. Use heavy weight (but not so heavy that you cannot control the weight and feel the muscles working. If you use maximum intensity, you should be able to add weight every week.

There it is 5 of my must do exercises for muscle building and fat loss.

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