Cardio exercises are not actually advised when it comes to muscle building. They only hinder muscle growth because they burn calories. However, you can jog on a treadmill or ride a stationary bike for a few minutes to warm you up. Remember not to do so for more than five minutes. The best exercises to gain muscle quickly are compound and isolation exercises.
Compound exercises involve movement of a number of joints. It is considered the best muscle builder among all kinds of exercises as it strengthens and builds more muscles in different areas of the body.
In building shoulder muscles, one of the best exercises is military press. In a sitting position with your lower back firmly pressed on the back seat, place your forearms perpendicular to the bar and slightly wider than how you do on bench press. Don’t let your lower back and bottom slide from their original positions while doing the set.
One of the simplest yet effective compound exercises to gain muscle quickly, chin ups help build muscle in the biceps, forearms, and middle back. Use the underhand grip in pulling your weight and your chin over the bar.
Barbell Bench Press
To target the chest area, you can do some bench press. The right way to do this exercise is to keep your body straight and pressed on the bench. Do not drop the weight on your chest. Instead, lower the weight slowly so it would slightly touch your chest. Then push it up to your head until it is somewhere over your mouth or chin. One way to know if you are doing this exercise right is if you actually feel your chest muscles flex.
The proper position is important when you do squats to build your leg muscles. Arch your back and keep your head back when you pick up the weight until you put it back on the rack. Look up to keep your head in position. With your back arched, your chest should be protruding. Place your feet apart and wider than the width of your shoulders. This will help keep your balance when you…