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The Best Bodybuilding Workouts to Gain Muscle Mass Fast

Training with free weights and bodyweight exercises is the best way to gain muscle mass quickly. Using fancy machines typically puts the body in a stabilized position so it isolates 1 muscle group, but then there is less stimulation of the core and secondary assistant muscles. The best bodybuilding workouts always use heavy multiple joint exercises that not only work a primary muscle group, but several other muscles are involved to achieve the lift.

Bodybuilding workouts for mass or strength should always include the heavy basics like deadlights, squats, dips, and pull-ups or chins. If you want to gain muscle mass efficiently and quickly, you need to include these in your routines. Many guys shy away from these exercises because they are difficult, require good form, and may even be embarrassed by the light weights they have to start with. Don’t worry about the weight because once you start doing these exercises you will need to add plates quickly as the weeks go by. Adding extra plates that make you stronger forces the muscles to adapt and get bigger every month. I cannot stress enough the importance of how the best bodybuilding workouts rely on these heavy exercises to strengthen the entire body.

A guy who hasn’t gained an ounce of muscle in months could grow like a weed if he skipped all the glamor muscle exercises and spent a few months getting his hands dirty doing heavy deadlifts. This muscle-building exercise not only builds the lower back and hamstrings, but adds slabs of muscle to the entire back, shoulders, legs, and even the arms. It takes a tremendous amount of strength and muscle synergy to lift a heavy bar off the floor and when done right, you get a full body workout. This is the type of movement that the human body most recognizes as something that it needs to adapt to quickly by gaining muscle. Even bodyweight exercises like dips and feet elevated push-ups can be more effective than many of the machines and the fancy moves inexperienced trainees try.

The best bodybuilding workouts focus on getting back to basics, so try this routine to gain muscle fast.

Monday

Deadlift 5×5

Pull ups 4×8

Barbell rows 4 x 6

Dumbbell Curls 4 x 8

Wednesday

Weighted dips 5 x 5

Incline Flyes 4 x 8

Incline Dumbbell Press 4 x 8

Lying Triceps Extension 4 x 8

Friday

Squats 4 x 12

Stiff Legged Deadlift 3 x 12

Bulgarian Split Squat 3 x 12

Seated Calf Raise 4 x 12

It can be very taxing to do heavy deadlifts and heavy squats the same week, so to improve recovery and work the muscle fibers differently you will notice that Monday is a heavy back day and Friday uses lighter weights and higher reps for legs. You then have the weekend to recover before deadlifting again. You do this for 3 weeks and then reverse the rep schedule for Monday workout to Friday workout. This way for 6 weeks you can hit your major muscle groups with higher and lower reps.

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