Four Foolproof Muscle Building Exercises

When we’re trying to build muscle, we’re all looking for that magic exercise or set of movements that will help us pack on the most mass in the quickest amount of time. There are plenty of exercises one can do for strength training and bodybuilding. However, few are worthy of the time it takes to experiment for the long term to see if they will give us gains in muscle and strength.

There are only a handful of weight lifting movements and exercises that give the most bang for the buck. So what are these exercises? What movements will help you build the most muscle? I’ve identified four top performing muscle building exercises you can throw into your current routine for more gaining more muscle mass. These four movements have been tested over the years to ensure success every time you practice and do them well.

The four exercises are all free weight lifting compound lifts that work multiple muscle groups at a time. Two of them are upper body movements. The other two are lower body exercises. Together, they pack the most powerful punch to the bodybuilding arsenal. These 4 lifts are squats, deadlifts, bench press, and pullups. They will help you gain muscle mass. The squat and deadlift are respectively, lower body quad-dominant and hip-dominant exercises. These 2 lifts work over 70% of the body’s total musculature. This includes the quadriceps, buttocks, hamstrings, grip, abdominal, and lower back.

The other two lifts are bench press and the pullup. They are upper body vertical pushing and pulling exercises that work the rest of the body’s musculature. They work the biceps, triceps, chest, and total back muscles. You can get a full body workout with just these 4 movements. Supplement these with additional isolation and accessory lifts like curls and raises for a full body workout that will build muscle and strength for years to come. Gain muscle today with proven exercises that work.

For more tips and methods on how to gain muscle mass, check out our nutrition and workout guides to build muscle.

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Top 10 Exercises to Arm Muscle Building

Arm muscle building is popular in the building muscle arena and has all kind of different names to, like when you reach 40cm around your arms, they are called “guns”.

Your arm consists of three muscles, your biceps, your triceps and your forearms. But before going into the arm muscle building exercises, I want to make it clear that you will not build arm muscle if you do not eat the right nutrition’s and do not perform the exercises correctly.

Even if you can’t lift those heavy weights to perform the right techniques, don’t be hassled about it, because the agenda is to have nice definitions and make them grow.

We will start with 4 biceps exercises, then 4 triceps exercises and finally 2 forearm exercises. With all the arm muscle building exercises, I recommend you keeping your arms close to your body, so that you are forced to use your arms and not the whole body as support.

Biceps arm muscle building exercises

-Arm muscle building exercise #1:The first biceps exercise can either be performed with a barbell or dumbbells. It is the standing barbell/dumbbell curls. For heavier weights you can also choose to sit down.

-Arm muscle building exercise #2:This is the hammer curl and works on your brachialis, which is an important part of your biceps and adds the extra dimension to your biceps.

-Arm muscle building exercise #3:The preacher curl is a good isolation exercise for your biceps and also puts pressure on your forearms.

-Arm muscle building exercise #4:The final biceps exercise is the incline dumbbell curls, which is a great exercise for your biceps as it only allows your biceps and forearms to work and not the rest of the body.

Forearm and triceps arm muscle building

-Arm muscle building exercise #5:I like to start my triceps exercises with the triceps push down. You need a pully to work with and it is great as a warm-up for your triceps and a good triceps isolator.

-Arm muscle building exercise #6:The close grip bench press is a great exercise to target the core triceps muscle. It’s an immense muscle builder and should always be in your tricep exercises.

-Arm muscle building exercise #7:The triceps dumbbell extension can either be done sitting or standing. I prefer to do it standing as I get a more complete feeling on the triceps.

-Arm muscle building exercise #8:I like the dip because you have to use your own bodyweight. When you get stronger you can even strap a weight belt around you and increase the weight for a core triceps exercise.

-Arm muscle building exercise #9:Barbell/dumbbell wrist curl is great for an isolation workout for your forearms and you can notice a change in a short time.

-Arm muscle building exercise #10:Reverse barbell/dumbbell wrist curl is the same as the above, but with a reverse grip.

All of the above exercise will guarantee results as they are great muscle builders. Put the arm muscle building exercises in your muscle building program as you like and enjoy doing them.

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Muscle Building Exercises

Many people avoid muscle building exercises because not only are they difficult, but they take a heavy toll on the body. However, that is exactly why they work so well though. If you aren’t making gains in the gym then make sure you are doing these 4 exercises.  All these exercises have something in common that make them so effective which is moving your body through space.  Isolation exercises and compound movements like bench presses or curls just don’t put nearly the same kind of stress on your body as multi joint compound movements.



If you go to regular fitness center with a decent selection of free weights then there is a good chance that you don’t see deadlifts happening everyday or ever.  In fact you might be under the misconception that only powerlifters do deadlifts.  When done properly deadlifts are one of the best muscle building exercises to gain muscle fast.  The bodybuilders with the biggest back development in the sport have usually always had a foundation of heavy deadlifting.  This exercise will work your entire body.  By simply lifting an extremely heavy weight off of the floor your muscles will be challenged like never before to recruit as many muscle fibers as possible to help you assist in the lift.  If you have never done them you can expect your neck, traps, upper back, lower back, shoulders, and hamstrings to be quite sore the next day.  This exercise is also a great testosterone increasing exercise.  Learn to do them with good form and do them heavy.



This is another exercise that most men avoid like the plague.  Most people will flock to the leg press machine or the leg extension in hopes of great leg development.  This is another exercise that most people don’t like to do because it is extremely taxing on the body.  Muscle building exercises like squats cannot be avoided if you are looking to build thick muscles and strength over your entire body.  This isn’t just a leg exercise, this is a whole body exercise that will increase mass everywhere.  If you want to gain muscle fast then make sure you are doing your squats every week.  If you neglect this exercise you will be lucky to reach an average level of overall muscular development.


Weighted Dips

To create a massive upper body you need to work your chest, shoulders, and triceps.  Weighted dips are another way to gain muscle fast.  You can do several muscle building exercises to add lean mass to your upper body but you can get more bang for your buck by doing weighted dips.  This single exercise is all a beginner really needs to build slabs of muscle and advanced trainees should use it to consistently push their body to the next level.


Chins / Pull-ups

Pull-ups are truly the king of exercises for upper back development.  Anyone that you see with a very developed V shape has done chins.  Forget those pulldowns on a machine.  If you want to gain muscle fast you should be stepping up to a chin up bar and doing set after set of pull-ups and reverse grip pull-ups.  When they get too easy you can add weight around your waist.  This is one of the best muscle building exercises to add mass across the upper back and biceps.  Your arms will actually grow as you do these week after week.


If you are serious about adding muscle then make sure you are adding these muscle building exercises every week.  Leave the machines to the fitness people looking to tone up.  Machines have their place and have advantages to certain people with specific goals but if your goal is to gain muscle fast then you must add these and continually seek to improve and lift heavier and heavier weights.  Keep a journal and set goals.  By pushing extra weight each month your body will be forced to adapt by getting stronger and gaining muscle.


Rick Porter is a fitness solutions expert with 25 years of training experience. Click here for the latest fitness tips, fat loss reviews, supplement reviews. Also be sure to check out our buy 1 get 2 free store specials full of natural supplements for fat loss, fitness, muscle building, and general health.