5 workouts that build muscle and mass fast

5 workouts that build muscle and mass fast

Want to get a workout in that can help you build muscle and get big fast? Here are five ways you can do that to add some size and strength to your body:

Workout 1

Barbell chest press: Do 4 sets of 6-8 reps

Then rest 2 minutes

Barbell row: 4 sets, 8-10 reps

Rest 2 minutes

Decline dumbbell chest press: 4 sets, 6-8 reps

Rest 2 minutes

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Weighted pullup: 4 sets, to failure

Rest 2 minutes

-- Tim McComsey, R.D., N.A.S.M. trymfit.com

Workout 2

Do 10 sets of 10 with 1-minute rest in between sets

Incline DB bench press with 75% of your max

10 sets of 10 with 1-minute rest between sets

BB bench press with 75% of your max

10 sets of 10 with 1-minute rest between sets

Machine chest flye with 75% of your max

-- Christopher Power, A.C.E., B.F.S. cpowerfitness.com

Workout 3

Take 45-60 seconds rest between each set

Dumbbell chest press: Do 3-4 sets of 6-8 reps

Pullup: 3-4 sets, to failure

Barbell squat: 3-4 sets, 6-8 reps

Barbell shoulder press: 3-4 sets, 6-8 reps

Dip: 4 sets, 8-10 reps

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Workout 4

For this workout, perform each circuit three times. Then rest 1 minute in-between exercises. Make sure to rest 2 minutes in-between sets.

Circuit 1

Deadlift: 8 reps

Bench press: 12 reps ***

Circuit 2

Barbell reverse lunge: 8 reps

Seated close grip row: 12 reps

Circuit 3

Lat pulldown: x 10 reps

Seated barbell shoulder press: 10 reps

Circuit 4

Barbell biceps curl: 12 reps

Barbell skull crusher: x 12 reps ***

***complete as a dropset.

-- Jason Martuscello, C.S.C.S., A.C.S.M., N.S.C.A., I.S.S.N., FuelTheMovement

Workout 5

For this workout, complete three sets of each exercise with 60-90 seconds rest in-between sets.

Barbell squat: 10 reps

Bench press: 8 reps

Barbell bentover row: 8 reps

Barbell overhead press: 10 reps

Dumbbell curl: 12 reps

Dumbbell overhead extension: 12 reps

-- Johnny Johnson, N.A.S.M., HUMANFITPROJECT

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