Top Exercises for Muscle Gain

If you are a lean and skinny guy, then every other person you meet must be suggesting you one exercise or the other to build muscle fast.

There is a multitude of exercises that promise to help you gain muscle quickly. But most of the times, you do these exercises for a month or two, and then quit without any success.

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Here, we are going to discuss about some of the top exercises that prove to be highly successful in building mass.

Bent-leg knee raise

  1. Lye on your back, relax your neck and head, place hands near your butt on the floor and place feet flat on floor.

  2. Lower down your abdominal muscles while raising your knees towards the rib cage. Then, lower your feet slowly back to the original position.

  3. Do this exercise 12 times in each set.

V-Ups

  1. Lie on your side, keep your body in a straight line, fold your arms across your chest. Keep both legs together, lift them from the floor and bring towards the top elbow which you should be raising towards one hip.

  2. Repeat for 10 times on each side. You should be feeling contractions in your obliques.

The bridges

  1. Get in push-up position, but with elbows bent. Your body should be in a straight line and abdominal should be pulled in.

  2. Stay in this position for 20 seconds and keep breathing slowly.

  3. Repeat 1 or 2 times per set. After a few days, you can stay in this position for 60 seconds per repetition.

Triceps pull downs

  1. Bring a triceps push down machine, bring the bar directly to your waist, while keeping the elbows against your sides.

  2. Push down the bar until your arms are extended, but the elbows should not be locked out.

  3. Return to the original position.

  4. Repeat this exercise 10 times per set.

Leg extensions

  1. Sit on your leg extension machine, lean back slightly, keep your feet in, and lift pads to the point where your legs are extended.

  2. Repeat this exercise 10 times per set.

Bicep curls with a barbell or dumbbell

  1. Hold the barbell or dumbbell in your front, curl it towards your shoulders, wait for 2 seconds, and return to the original position.

  2. Repeat this exercise 10 times per set.

  • If you make all these exercises a part of your regular exercise routine, then you will realize then this is the quickest and sure-shot way to build muscle.