Top Three Exercises to Build Muscle Fast

The top three exercises that will help you build muscle fast are the Bench Press, Squats and Deadlifts. These three exercises are the grand dads of huge muscles and the backbone of any great workout program because they work more than one muscle group at a given time. Think about it, if you are working multiple muscles simultaneously, how much time do you think you need in the gym? That’s right, the more muscles you incorporate in an exercise, the less time you have to target each muscle individually, MEANING you build muscle FASTER!

What Are Compound Exercises?

There are basically two types of exercises, compound exercise and isolation exercises. Technically, compound exercises move the body through more than one joint movement while isolation exercises move the body through a single joint movement. In other words, compound exercises make you use multiple muscles at once.

When you use the bench press, you use your chest, shoulders AND triceps all together. With squats, you use your quads, hamstrings, calves, glutes, back AND abs. On the other hand, if you did chest flyes, you would only be working your chest. Or, if you just did leg extensions, you’d only be working your quads. Compound exercises give you the most bang for your buck by maximizing your time in the gym. Rather than do 6 exercises to hit your quads, hamstrings, calves, glutes, back AND abs, you can just do squats. How much time do you think that saves you?

Other Compound Exercises

  • Chin ups – These target your back and biceps.
  • Leg Presses – These target your quads, hamstrings and glutes (if you push from your heels).
  • Military Presses – These target all three heads in your shoulder (front, middle and rear).
  • Any exercise on a Bosu Ball – A Bosu ball is weird exercise ball that looks like it was cut in half and has a piece of plastic on it. Using this with the half ball face down forces you to use your core (abs and back) to stabilize yourself. Do this to build a ripped 6 pack while you do some standing bicep curls.