The below parallel, full squat has been considered as the best of all muscle-building exercises. Squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. Bend through your knees with the bar on your back until your hips come lower than parallel. Once your hip joint is lower than your knee joint, you may squat up again. If you ever want to develop lower body strength and build muscle fast, squat has to be on your list.
Known as the upper body squat, chin ups stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight has a much greater potential to elicit gains in size and strength. Hang on a pull-up bar, palms facing you with straight arms & pull yourself up until your chin passes the bar. If you want to build your upper body fast, be sure to include chin ups in your exercise regime.
A dead lift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. If you could only do one exercise to build muscle, this would be the one to do.
This is one of the best exercises for building muscles in the upper body. Lie supine on a bench. Dismount barbell from rack over upper chest using wide oblique overhand grip. Then lower weight to mid-chest. Finally, press the bar upward until arms are extended. Perform a complete set of it. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle-building exercise, it is one of the best measures of upper body power.
Parallel Bar Dip
If you want big arms you better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging and maintain good posture throughout the descent. Reverse the motion by extending the elbow and pushing yourself back up into the starting position. Repeat the desired number of times.
Bent Over Rows
This weight training exercise can be performed many different ways, palms up, palms down, wide grip, close grip, to the abdomen, to the sternum or with a straight bar. Bent over rows are hard to beat when it comes to building muscle in the upper back and lats. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward by bending at the waist and keeping the back straight until it is almost parallel to the floor. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the barbell back to the starting position. Repeat for the recommended amount of times.
Military press builds a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and overall muscle mass throughout the upper body. Start by gripping the bar wider than shoulder width apart from each other. Lift the barbell up by letting it lie on your chest. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. Lower the bar down to the collarbone slowly as you inhale. Lift the bar back up again as you exhale. Repeat for the recommended amount of repetitions.
Hang Clean & Push Press
Clean and push press is a form of power bodybuilding and will really blow up the traps and shoulders. Start out with dumbbells at either at your sides, or in front of your thighs depending on what variation you are using. Lower the weight while keeping your back slightly arched. Forcefully use your legs and hips to throw the dumbbells upwards towards your shoulders. Your arms and shoulders are involved in the clean, but the strength and power comes from your lower body. Keep the dumbbells as close to your body as possible during the entire movement. Squat down slightly to help catch the dumbbells at your shoulders using a neutral grip. A neutral grip puts less pressure on your rotator cuff than a fully pronated grip where you palms are facing forward. Squat down a few inches, and then explode the weights off your shoulders. If you could only pick one weight training exercise for building muscle, this might be the one.
For a beginner, pushups are the absolute best muscle building exercise to do for the Pecs, delts, and triceps. However, there are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells or chairs.
Hanging Leg Raise
Hang from a bar and raise your legs out in front of you, keeping them straight, until they are parallel to the floor. Return to the starting position and repeat. If these are too difficult for you, start by doing them with your legs bent. And when you are proficient at doing them with straight legs, progress further by continuing the movement beyond parallel to the point where your legs go right up until your feet touch the bar. It will work as great weight training for the abdominal muscles.