Build Mass and Strength With These 5 Exercises in Just a Few Months
You can search the net for training videos all you want, everyone has their bro science theories on what works. Until you actually apply these exercises yourself, you will not be able to appreciate the benefits.
If you are willing to try something new for a full 30 days you will be amazed at how much muscle mass you can add, not to mention the incredible amount of strength you will gain. These are not new exercises, they are basic brute strength compound exercises that will help you build mass and strength.
Squatting every day
The squat is one of the best exercises you can implement for core body strength. Instead of cardio, you may want to try implementing squats before your workout. It's best to warm up with the bar for a couple of sets, you can then slowly add weight and increase every set with a 10-25 pound plate until you complete 6 sets of 8-15 reps.
Starting off your workout with squats will give you incredible strength, helping you tackle any body part afterward with ease. Squats are one of the best contributing exercises to increase core body strength and muscle mass.
This is an all-time favorite for building mass, it will increase core strength and it uses just about every muscle in your body. Deadlifts build your back, legs, glutes, and quads. Deadlifting 1-2 a week not only increases strength and will build a solid foundation for packing on lean muscle mass. Like with any exercise, warm up with the bar and stretch. Perform 6-8 sets until you have reached your one rep max.
A thicker back with rack pulls
Rack pulls are another exercise that can build mass and strength, this exercise is one that will increase back thickness. Rack pulls and deadlifts are similar in that they have the same motion, a rack pull is simply lifted from the rack for a shorter range of motion. Rack pulls are the perfect finisher after doing deadlifts. You can add more weight and it will help you increase forearm and grip strength.
Stiff legged deadlift
The stiff-legged deadlift targets the hamstrings and can be an incredible way to build mass and strength, not only will it add mass to your quad muscles it will also help increase core body strength, just like regular deadlifts you want to keep your back slightly arched and ensure proper form. I personally like to warm up with the bar and gradually increase the weight.
Barbell and T-bar rows
Barbell rows are an incredible back exercise to help increase back thickness and core strength, you can combine these two exercises to build mass and strength. Both these exercises are popular among some of the biggest bodybuilders in history, you can't say that Ronnie Coleman or Dorian Yates did not have massive backs.
This may sound like more bro science but the above exercises have been performed by modern day and old school bodybuilders, try them for a few weeks and we guarantee you will see incredible gains in muscle and strength. For best results you need to make sure you are getting plenty of rest, eating enough protein and taking the right supplements for maximum muscle gains and strength.