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The Fundamental Mass Building Exercises

The Fundamental Mass Building Exercises

The ability to choose the right exercises to reach your specific fitness goals is extremely important, especially when it comes to putting on mass. In the hierarchy of mass building exercises, there a chosen few exercises that are so effective in putting on mass that nearly every bodybuilder or fitness model uses them extensively, and some exclusively, while they are in their mass building phase. We like to call these the fundamental mass building exercises.

What Makes an Effective Mass Building Exercises?

Before I get into listing the specific mass building exercises, I want to let you know what makes these exercises the most effective. In order to put on mass, you need to focus on the most effective movements for promoting growth. Those movements are ones that involve multiple joints, activate maximum muscle fibers and have optimal leverages to allow for heavier loads. If an exercise incorporates those 3 traits, it is most likely an excellent exercise to incorporate into your mass building workout.

The Secret….Compound Exercises!

Compound exercises make for the best mass building exercises because they incorporate all three of the factors we talked about above.  They require multi joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion. And due to that fact, compound exercises allow you to train with heavier weights than isolation exercises allow. For example, a barbell squat allows you to train you ankles, knees, quads, hamstrings, glutes and a number of stabilizing muscles.  Even though it is a single exercise, it works many parts of your body and can be performed using a very heavy load. So, no matter where you train, be it a garage or a world class fitness center, make sure to incorporate compound mass building exercises to make your workouts more effective.

Target Only the Necessary Body Parts

When it comes to the most fundamental mass building exercises, fundamental being the keyword here, we only need to focus on the major muscle groups. So, if you don’t want to spend hours in the gym, and don’t care to do isolation exercises, you can still see great results by only performing chest, back and leg compound exercises. Adding even a little bit of mass to those three groups will make you look way bigger.

Okay, so now for the exercises. I have already written a bunch of articles outlining the top 3 workouts for mass by muscle group. So, instead of explaining all of them again here ill just list them and give you a link to the original article.

3 Chest Mass Building Workouts

  1. Barbell Bench Press
  2. Dumbbell Bench Press
  3. Incline/Decline Barbell Bench Press

3 Back Mass Building Workouts

  1. Bent Over Row
  2. Pull Ups/Chin Ups
  3. Dumbbell Shrugs

3 Leg Mass Building Workouts

  1. Squat
  2. Dumbbell Lunges
  3. Calf Raises

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