Compound exercises are multi-joint movements that rely on the work of several muscle groups to move two or more joints through a range of motion. For example, the squat, involves the work of both ankles, knees and hips and puts major stress on the quads, hamstrings, glutes, back and core, calves and not to mention a bunch of small, stabilizing muscles. With just 2-4 compound exercises, you can get a full-body workout that will build muscle fast while strengthening the whole body while also improving your overall fitness level. So with that said, the absolute best exercises to build muscle fast will always be multi-joint, compound movements like dead-lifts, bench-press and overhead shoulder presses that use free weights or bodyweight as resistance. So if you are tired of being skinny stay away from isolation type exercises. Isolation type exercises such as bicep curls or triceps extensions just tone and shape the muscle and are fine once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are best!!!! Another distinguishing feature of the best exercises to build muscle is that they are usually those that allow you to use the most weight. The more weight you can handle for a particular body part, the greater the growth stimulus. For example, dead-lifts is a far better hamstring exercise than a leg curl for that same reason. Dead-lifts are of course a compound exercise while leg curls are a isolation type of exercise. Along those lines, bench presses another compound exercise will always be superior to isolation type exercises like flyes and cable crossovers because someone who can bench 315 usually can only use 50’s on a flye.
That’s more than a 200-pound difference between the two exercises. By moving your own body weight or your own body weight plus added resistance such as when you do a traditional barbell squat through space, you increase muscle fiber usage and nerve activity. A higher level of nerve activity means that the nerves are sending stronger signals to the muscles to recruit more muscle fibers. This is very important because the nerves control muscle maintenance and development. Anyone out there with sciatica conditions knows this all too well. Once a herniated disc in the low back starts to impinge nerves traveling down into your legs muscle atrophy is instantaneous in the affected leg. If you cut a nerve to a muscle you will find that atrophy begins almost immediately. On the other hand, when you force the nerves to organize the action of a lot of muscle fibers at once, you allow for a lot of growth and strength to develop. This again will always be multi-joint, compound exercises.
Compound exercises not only put a huge demand on your muscles, but your joints, ligaments, and tendons as well. Additionally, compound exercises strengthen the nerve signals from your brain to your muscles. Compound exercises involve the most nerve activity which is another reason why you can build more muscle with these exercises. Bodybuilders and others who include isolation exercises into their workouts are training for hypertrophy. Why do weight lifters perform isolation movements? 200+ pound bodybuilders know they can get an extra inch or so out of their arms by doing curls and triceps isolation exercises. But this is only true if you use isolation movements in tandem with compound movements. But these guys did not get huge by ignoring the compound lifts. Other lifters do isolation exercises because they just don’t know any better.
Also you must bear in mind that your body adapts quickly and will eventually grow accustomed and your results will plateau. You will no longer be able to increase weight or reps. This will usually happen within 8-12 weeks of using the same exercise movement and will mean it is time to move onto a new exercise or a supplement to push you further. The best thing you can do if you want to constantly build strength, power and muscle is utilize 4-8 most effective compound exercises per body part. Stick with those and rotate through them throughout the year. Below are the best exercises to build muscle.....
The best thing you can do if you want to constantly build strength, power and muscle is utilize 4-8 most effective exercises per body part. Stick with those and rotate through them throughout the year. So if you want to build muscle and build muscle fast below are links to the best exercises to build muscle fast.....
