The best bodybuilding workouts to gain muscle mass quickly

Training with free weights and bodyweight exercises is the best way to gain muscle mass fast. Using sophisticated machines usually puts the body in a stabilized position so that it isolates 1 muscle group, but then there is less stimulation of the core and secondary auxiliary muscles. The best bodybuilding workouts always use heavy multi-joint exercises that not only work one primary muscle group, but several other muscles are engaged to achieve the lift.

Bodybuilding workouts for mass or strength should always include the heavy basics like dead lights, squats, dips, and pull-ups or chin-ups. If you want to gain muscle mass effectively and quickly, you need to incorporate them into your routines. Many men avoid these exercises because they are difficult, require good form, and may even feel embarrassed by the light weights they have to start with. Don’t worry about the weight because once you start doing these exercises you will need to add plates quickly over the weeks. Adding extra plates that make you stronger forces your muscles to adapt and continue to grow each month. I cannot stress enough the importance of how the best bodybuilding workouts rely on these heavy exercises to strengthen the entire body.

A guy who hasn’t gained an ounce per muscle in months could grow like a weed if he skipped all the glamorous muscle exercises and spent a few months getting his hands dirty with heavy deadlifts. This muscle-building exercise not only strengthens your lower back and hamstrings, it adds blocks of muscle to your entire back, shoulders, traps, and even arms. It takes a tremendous amount of energy and muscular synergy to lift a heavy barbell off the ground, and when done correctly, you get a full-body workout. This is the type of movement that the human body most recognizes as something it needs to quickly adapt to by gaining muscle. Even bodyweight exercises like dips and foot-elevated push-ups can be more effective than many of the machines and fancy movements that inexperienced trainees attempt.

The best bodybuilding workouts focus on getting back to basics, so try this routine to gain muscle fast.

Monday

Deadlift 5×5

Pull-ups 4×8

4×6 barbell rows

Dumbbell Curls 4×8

Wednesday

5 x 5 weighted dives

4×8 slanted steering wheels

Incline Dumbbell Press 4×8

Lying triceps extension 4×8

Friday

4×12 squats

Stiff leg deadlift 3×12

Bulgarian Split Squat 3×12

Seated Calf Raise 4 x 12

It can be very tiring to do heavy deadlifts in the same week as heavy squats, so to improve recovery and work your muscle fibers differently, you’ll notice that Monday is a back-heavy day and Friday uses lighter weights and more reps for the legs. Then you have the weekend to recover before going back to deadlifting. You do this for 3 weeks and then reverse the rep schedule from Monday training to Friday training. In this way, for 6 weeks, you can work your main muscle groups with higher and lower repetitions.