Awesome Exercises For Building Lean Muscle Mass

by Tim Ryan

There are hundreds of different exercises you can do with free weights and resistance machines or with just your body weight to build muscle mass. You should include mainly multi-joint compound exercises in your workout as they build muscle fastest. The most popular and effective of these are: dead lifts, squats, bench press, pull ups, shoulder presses and rows.

Whilst they are very effective your body needs to be constantly challenged in new and different ways if your goal is building lean muscle mass. Here are a few awesome exercises that are often overlooked yet work really well. From time to time try and include these exercises in your workouts. Variety prevents boredom setting in and provides new reasons for your muscles to grow.

Try running on the sand, donkey raises or a jump rope for getting big calves. Running on the sand is very taxing and the bouncing motion in skipping will provide a real burn. as your calf muscles are generally used to endurance activities like walking all day they tend to respond better to longer endurance type exercises when seeking muscle growth. Donkey raises are when you place your toes on the edge of a 3-4 inch high block bend over to 90 degrees at the waist and rest your hands on a bard or bench at that height. have a training buddy jump on to your back so that you can pump your calve muscles up and down shifting two lots of body weight. stabiliser muscles all around the calve have to be used in order to perform these correctly making them more difficult.

Can you remember the last time you performed dips to hit your chest muscles? A great mass builder for the chest muscle is dips which are great for triceps also. Many older gyms have two long bars that run parallel to each other for exactly this. Often a v shape is formed which provides scope for different grips. This means you can really hit different areas of the chest and triceps effectively.

Try performing stiff legged deadlifts to nail your hamstrings. These are an awesome hamstring exercise seen very infrequently. Simply do deadlifts but you legs have to remain straight throughout meaning you bend at the waist and keep a straight back to lift the barbell or dumbbell. Maintain control of the weight by keeping it close to your legs whilst raising it and be warned that this exercise can leave your hamstrings very sore the next day.

Try hammer curls if you want big arms! The pal of your hand is kept facing in towards your body at all times, this is the only difference from regular curls. This places great stress on the inner bicep muscle that gives it thickness and size throughout called the brachialis muscle whilst also still developing the main bicep too. Stand with your back straight and flat against the corner of a wall to prevent yourself from using moment to assist the movement for a real burn.

How long is it since you saw someone do lunges at the fitness centre? These are awesome for your quads providing both mass and shape. With a pair of dumb bells in your hands take a decent stride forwardsand bend both knees down to 90 degress step backwards and repeat with the other leg. A superb workout alternative to squats.

For creating muscle definition and for a superb aerobic workout why not try boxing padwork it is very effective for the hitting the entire upper body or do uphill sprints to shred your leg muscles or even get on an exercise bike for uphill intervals immediately following a leg workout. That is a real killer!

With those group of classic exercises in your thoughts change your routine around a bit to gain more lean muscle mass.

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