Top 3 Exercises For Adding Muscle Fast

Every guy wants to go from flab to fab. Building muscle is not only for macho men who do nothing but spend hours and hours in the gym. Now no age or profession is a barrier to taking up this healthy habit of adding more lean body mass.

There are few exercises that will help you build muscle faster without involving the risk of injury.

Max the leg press

Set the leg press to the maximum and lock it in position with the safety stops. Use double the load you normally press and triple the load you normally squat. Adjust the seat of the leg press so that your legs are two or three inches short of full extension. Pressing the sled up, try holding it for 5 seconds. The weight should be so much that you can hold it for no longer than 5 or 10 seconds. If you can hold it more time, then add more weight.

Note the weight you lifted. Next time make a 10% increase in your load. This progressive increase will add muscle to your body.

Do heavier dead lifts

Lower back muscles are extremely strong. Place the barbell on a power rack or Smith machine just above your knees. Use 150-200% more than your usual dead weight to load the bar. Use an overhand shoulder width grip to lift the bar. Lift it about 3 inches off the rack and hold it for 5 seconds. You should not be able to hold it for more.

Do shrugs with barbell

Instead of doing shrugs with dumbbells, use a barbell. Leave the barbell on the rack at a level just above your knees. Using an overhand grip, lift the bar. Allow the weight to hang from your hands without bending or locking your elbows. Here also you should be able to hold the weight no more than 5 or 10 seconds.

If you are not able to add to your weights in every successive workout, try taking some more days of recovery between workouts. With these three exercises, you are sure on your way to lean muscle.

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