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The ONLY 7 Exercises Men Need to Build Muscle

Add these into your training if you want more muscle mass and growth!

This article and video will show you the only 7 exercises men need to build muscle.

They have been chosen and explained by Gravity Transformation.

The ONLY 7 Exercises Men Need to Build Muscle

“These are the 7 best exercises for men to build muscle fast. Whether you’re a beginner, a skinny guy struggling to get bigger, or even if you’re advanced these exercises will help you gain muscle mass faster. You should be incorporating a couple of these everyday obviously leaving enough time for recovery. You can also combine these exercises into full body muscle building workouts that provide the best results.”​

arm workouts ONLY 7 Exercises Men Need to Build MuscleSource: CrossFit Inc

“After spending years building muscle naturally, I’ve learned that there are certain useless exercises that you should avoid entirely, other exercises that you might want to consider incorporating, and then there are the exercises that you just can’t go without.”

“These exercises, by themselves, have the power to transform your physique.”

“I’ve narrowed this list down to just seven of the most important exercises that you absolutely should have as a staple part of your routine to efficiently build the most muscle in the shortest amount of time. By mastering these 7 key compound exercises you’ll see incredible results even if you’re not doing any other exercises in the gym.”

“I made this video specifically for men not because women can’t benefit from these exercises as well, but because the ideal attractive body type for men is a V shape whereas for women it’s more of an hourglass figure.”

“So even though a lot of the exercises do crossover for both men women this video is specifically to help you develop the best manly physique with the least number of exercises possible. I’m going to list off these exercises in no particular order.”

1. The ONLY 7 Exercises Men Need to Build Muscle – Barbell Row

“So, let’s start first with a very important upper body exercise, the bent over barbell Row. With this exercise you’ll be working the rhomboids. These are the muscles that connect your shoulder blades together so your upper back muscles can work. You’ll also be working the backs of your shoulder and your biceps.”

Source: Photos courtesy of CrossFit Inc

“This is one of the most important pulling movements that you can do. Because you’re working multiple muscle groups responsible for pulling, you’re able to lift a lot more weight with this compound exercise then if you were to isolate each one of these muscles individually.”

“By strengthening your rhomboids and your posterior deltoids, you’ll be tightening up your upper back. This will help you hold yourself straight up and maintain a better, more attractive upright posture.”

“Since you can lift heavy weight with this exercise, your biceps are also going to get a lot of stimulation because you’ll be lifting a weight that would be impossible to lift with an isolated movement like bicep curls.”

How to Do It

  • A basic bent over row is done by grabbing a barbell with your hands a little wider than shoulder-width apart.
  • Stick your butt out and stick your chest out before beginning the movement.
  • Then bend down by about 60 degrees so you’re a little higher than being fully parallel to the ground and you want let the weight hang straight down, do not flex your shoulders.
  • While keeping your chest out pull the barbell inward towards your stomach and aim to touch your belly button with the bar.
  • Then bring it back down to that hanging position and repeat this motion for reps.

“The great thing about rows is that you can do it with a barbell or you can do it with dumbbells, but a general rule of thumb to remember is that you’ll be able to lift more weight and typically you’ll be able to build more mass with barbells over dumbbells.”

“Also, by changing the angles at which you bend during a bent over row you can target different parts of your back. A fully bent-over position where you’re at a 90-degree angle will target more of your lats and the middle of your back whereas standing more upright will target more of your traps and upper back.”

2. The ONLY 7 Exercises Men Need to Build Muscle – Barbell and Dumbbell Chest Presses

“Let’s move on to another staple exercise that you should be doing, barbell and dumbbell chest presses. While the rows will help you develop the posterior or the back part of your upper body the chest presses are there to help you develop the anterior or the front part of your upper body.”

“It’ll hit your chest, the front head of your shoulders as well as your triceps. With chest presses you want to spend the majority of your time doing them at two different angles flat and incline. If your weakness is your upper chest you want to spend more of your time doing incline presses.”

Watch the video for the rest of the exercises and the full descriptions of why and how they work.

Video – The ONLY 7 Exercises Men Need to Build Muscle

Video Timestamps – The ONLY 7 Exercises Men Need to Build Muscle

  • #1-Barbell row 1:04
  • #2- Barbell and dumbbell chest presses 2:48
  • #3- Barbell squats 4:33
  • #4- The pull up 7:12
  • #5 -Deadlift 8:51
  • #6- Shoulder press 10:15
  • #7- Power clean 11:51

Learn More

How to Increase Chest Size and Strength

Best Way to Train the Chest for Hypertrophy (Muscle Mass)

3 Hacks for a Bigger Chest

Upper Chest Exercises Ranked (Best to Worst)

9 Best Dumbbell Chest Exercises

Image Sources

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