There are hundreds of different exercises you can do with free weights and resistance machines or with just your body weight to build muscle mass. You should include mainly multi-joint compound exercises in your workout as they build muscle fastest. The time proven and most effective are: shoulder presses, bench press, pull ups, dead lifts, squats and rows.

Whilst they are very effective your body needs to be constantly challenged in new and different ways if your goal is building lean muscle mass. Here are a few awesome exercises that are often overlooked yet work really well. For variety every now and then try and include them in to your routines. Variety provides new stimulus for your muscles to grow and prevents you from getting bored.

Try running on the sand, donkey raises or a jump rope for getting big calves. making use of ajump rope for skipping and also running on a sandy place bear foot will place great pressure on your calves to grow. because the muscles in your calves are normally made use of in activities that are largely endurance based such as walking they often grow more when stimulated using higher rep ranges. Donkey raises are when you place your toes on the edge of a 3-4 inch high block bend over to 90 degrees at the waist and rest your hands on a bard or bench at that height. A training partner or two then jump on to your back and you raise your body up and down by flexing your calf muscles. stabiliser muscles all around the calve have to be used in order to perform these correctly making them more difficult.

When was the last time you hit your chest muscles with dips? A classic mass builder for the chest muscle is dips which are an awesome workout for triceps too. Some of the older gyms have parallel bars installed in them for this precise exercise. Often they form a v shape which allows you to use different grips. This enables you to train a specific part of your chest muscle or tricep muscle really well.

What about doing stiff legged deadlifts to really punish your hamstrings. This exercise is really effective for the hamstrings yet used very little. The motion is the same as deadlifts but you must maintain straight legs throughout by bending at the waist, keeping a straight back and lifting the barbell upwards. Be warned however these reps can make you extremely sore the next day and also whilst lifting the weight ensure it is close in to your legs to maintain control.

Want big arms, try hammer curls! these are basically the same as normal curls with one significant difference, you must keep the palm of the hand facing towards the body at all times. This directs much stress on to an inner bicep muscle giving it both thickness and size throughout and is named the brachialis muscle, the exercise also hits the main bicep muscle too.Stand with your back against the corner of a wall whilst curling to prevent yourself from swinging the bar.

How long is it since you saw someone do lunges at the firness centre? These are particularly good for giving your quads mass and shape. With a dumb bell in either hand take a good stride straight ahead and then bend both knees down to around 90 degress, step backwards returning to the start position and repeat on the other side. A great alternative to squats.

For creating muscle definition and for a superb aerobic workout why not try boxing padwork it is very effective for the hitting the entire upper body or do uphill sprints to shred your leg muscles or even get on an exercise bike for uphill intervals immediately following a leg workout. That is a real killer of a mass builder!

with those group of classic exercises in your thoughts change your routine around a bit to build more lean muscle mass.

Tags: build muscle fastest, build muscle mass, building lean muscle mass
Filed under: Fat Loss