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As you may know, there are many techniques to getting ripped and building muscle. To look really good you may want to use a gym to help you on your journey. However, you could be wasting your time doing the wrong exercises the wrong way time and money. You should do these top mass building workouts to get closer to your goals quickly. Read on to find out the right exercises you need to be doing immediately to build a nice mass and look great. Squats Squats are great in developing stronger legs. When doing this type of exercise, it's important that you follow the right technique and form. Much like with other exercises, form and technique plays a huge role in the effectiveness of your routine. Make sure your back is arched when using a barbell when doing squats. Your chest should be out; your head tilted back (or looking up during the set); and feet a little wider than shoulder width. Doing it the right way will make executing the exercise a whole lot easier. Bench press Bench pre...

As the largest muscle group, at least in the upper body, the chest muscles require specific targeted exercises. Known as pectoralis, or "pecs", the chest muscles are fan shaped and rather thick. Since these muscles are so big, the only real way to effectively build them is by using heavy weight and dedicating a day in the gym to their development. An important note: the pecs are considered pushing muscles. This means that they tie in very closely with your arms and shoulders - specifically your deltoids and triceps. After completing your chest workout routine, it is natural to feel that these other muscle groups have been worked a bit as well. Also, you should know that the amount of weight used in your workout directly effects the spread, depth, and size of your pecs. A quick overview of exercises that target the pecs: Bench Press  - this is definitely the "go-to" chest exercise. As there are many different ways to do this, lets review the basics. While laying on...

The best exercises for all nine of the major muscle groups is really up for debate. Some trainers will not agree with my list which is okay. These are the staple exercises of most people's routines. In alphabetical order we have: 1. Best Exercises for Abs Most will argue you have to do crunches, decline sit-ups and that is it. I would add any move that takes your knees towards your head like hanging knee raises and leg raises. Twisting moves will work the obliques as well so add in twisting crunches. 2. Back Exercises Wide grip and reverse grip pull downs are good choices. As are both types of rowing movements: barbell and one-arm dumbbell rows. A combination move to work more than just your back can be effective so use dumbbell pullovers. 3. Best Exercises for Biceps I love working arms as do most guys. Using a variety of moves to hit them at different angles is important so use seated and incline dumbbell curls, standing barbell curls and hammer curls. 4. Calves Work this muscl...

Here's an easy to follow 3 day a week routine. You can definitely learn how to build muscle quickly with this routine. Matter of fact, it's much more effective for muscle gaining compared to the typical 5 day a week routines. Learning how to build muscle quickly is dependent on rest and recovery. A 3 day routine allows for proper rest and recover to take place, which will maximize gains. Let's get started: MONDAY - Chest, Shoulders, Triceps.  Bench Press (barbell or dumbells) 2 sets for 10-12 reps Pec Dec Machine -  2 sets for 10-12 reps Shoulder Press (barbell or dumbells) -  2 sets for 10-12 reps Shoulder Laterals - 2 sets for 10-12 reps Tricep Pushdowns - 2 sets for 10-12 reps WEDNESDAY - Legs (Quads, Hamstrings, and Calves)  Squats or Leg Press -  2 sets for 10-12 reps Leg Extensions -  2 sets for 10-12 reps Leg Curls - 2 sets for 10-12 reps Calf raises -  2 sets for 10-12 reps FRIDAY - Back, Biceps, Forearms  barbell row -  2 sets for 1...

Many people workout without really knowing what exercises really add muscle size. All workouts will help you add some muscle, but certain ones add considerable amount of muscle mass. I like to call these the basic exercises for getting big. Most beginners should start out with these first before moving on to another. Please use strict form and start off with light weight. Take your time while lifting and use full range of motion through out the exercise. Squat The squat is by far one of the best exercise you can do for developing muscle. It increases size in the legs and overall body size. This one movement can pack on loads of muscle when done right. I know many people who do just squats for building the lower part of the body. Bench Press I love the bench press. It's my favorite exercise to build the chest. Not only does it work the chest, but also develops the shoulders, triceps and abdominal. I recommend adding this to your workout routine to add size to your chest. People ca...

The six pack abs achievement is something that everyone wants, but very few people actually ever attain. Why is that? Well, it's really hard! It takes great discipline and effort to get them. Most people just get frustrated and give up on them after a few months of trying. But, if you know what you're doing, you'll be much more likely to actually get great abs. Getting six pack abs pretty much boils down to two main points. Stick to these two guidelines, and I guarantee you'll have great abs soon! The first thing to remember is that diet is absolutely essential for your abs. I'd say that what you eat is almost more important then doing regular ab exercises. It is so often underestimated when really the kind of food you're eating makes all the difference in having abs or not. So, what kind of diet do you need to follow to get good abs? It's not rocket science, I'll say that. It's pretty much common sense. Eat healthy, and stay away from lots of carb...

Lots of people are health conscious now and strive to maximize their health via correct diet and exercise. One of the most used tools in the goal to become as healthy as possible are protein shakes, especially with bodybuilders and athletes. However many people wonder exactly what they are doing to their body by drinking many grams of highly processed protein every day. Fortunately most people will not experience any side effects when consuming a typical amount of protein on a daily basis. By usual I mean around 1 or 2 shakes. This will result in around 50 to 70 grams of protein consumed from protein powder which your body can easily handle. Although there are athletes out there that ingest hundreds of grams of protein powder in protein shakes on a daily basis. Will these people experience any side effects? Well to start we have to realize the possible side effects of protein. Most protein is made from egg, milk or soy sources with milk being the main ingredient found in whey protein...

It seems that if we want to improve ourselves today, we want everything to happen right now, on the fast track. We want change, but we wanted it yesterday. Everything is bigger, faster and stronger. We don't stop at normal anymore but instead we push on to the extreme. Our pain relief pill comes in extra strength, our workday requires an energy drink, weight-loss supplements promise faster results and our car's oil changes ought to be instantaneous. Our culture requires immediate and quick change, and we now have come to expect it. Our technique to bodybuilding is the same, we wish to see results and we need to see them now. Fitness enthusiasts in addition to body builders are all united by a common goal of improving their bodies however, for most of us muscle gain is really a slow and tough process. This frustrates many of us, so we look for methods to obtain the exact same outcomes faster. We look toward increasing the frequency of our workouts, taking additional supplement...

To build broad, defined pectorals get off the flat bench once and awhile and perform some exercises that target your inner pecs. Popular chest exercises like push-ups and chest presses develop the middle of your chest. Do not stop doing these exercises because they build the biggest part of your chest muscles; simply mix in one to two inner pec exercises per workout. Cable Crossovers Cable crossovers are a unique chest exercise that targets the pecs using a cable crossover machine. This particular machine has two weight stacks each with a high, middle and low pulley. To perform a cable crossover, stand in the center of the machine with your arms outstretched to the sides and holding a handle of a cable at head height. Turn your palms to face forward. Take one small step forward so that your hands are slightly behind you. Then pull your arms forward and down, crossing them in front of your abdomen. Reverse the motion. Cable crossovers are one of the best exercises for developing your ...

Before I even discuss whether chin ups or pull ups is better, let us first distinguish the important difference between the two. With chin ups, your palms are facing toward you and your hands are in general closer together. Pull ups are done with your palms facing away from you and typically your hands are spread further apart. Chin Ups Vs Pull Ups- And The Winner is... To be honest there is no winner as it depends on what your goal is. Both are great compound exercises which target many muscles of the upper back, biceps and also other muscles such as the chest and shoulders which you may of not even thought it did. To make the most out of a compound movement, you will want to work the largest muscles groups and also have a wide range of motion. Pull ups win hands down when it comes down to working the larger muscle groups such as the lats. Chin ups are better than pull ups when it comes to range of motion and also works your bicep muscles more. As you can see they both have their ben...

Higher reps for building muscle? No way. All conventional wisdom and general census is that lower reps with higher weights will result in muscle gain, strength and size increases, while higher reps lean and tone muscle. But to what extent is this true?While you might not build any weight doing 30 easy reps of 5 lbs weights for your bench press, higher reps can be very useful when it comes to increasing size. The truth is that people aren't all created equal. Some people find it easier to put on muscle mass while others don't. Ever heard the term hard-gainer? Biology of the matter is that there are 2 main differences in the genetic make up of individuals that dictate their ability to gain muscle. So yes, your genes do have a role to play in your size. But you already knew that. What you didn't know was that even if your genes shout out "You're a skinny guy", with the right type of training, diet and rest, you can overcome your body's resistance to buildin...