Core exercises are key in a mass-building program

Do you want to increase muscle mass in the shortest time possible? The answer is simple: basic exercises.

Many times in the gym I saw a thin guy lying on a ball with one leg raised and swinging light dumbbells with enthusiasm, thinking that if he learns to do these exercises correctly, he will build muscles. Forget it! You have to ask yourself what are the best exercises to achieve the goal. Just because some exercises worked for someone else doesn’t mean they’ll work for you, especially if you’re struggling to grow.

If the exercise is new I can guarantee that it is much less effective than simple basic exercises. Why? Because the most effective exercises have been performed for many years. They have always been in the first place to increase muscle mass.

Basic exercises

Core exercises will allow you to lift more weight, and the more weight you lift, the bigger you will be. What are the basic exercises and which are best for maximum growth? Core exercises work multiple joints and more than one muscle group, preferably three or more.

For example, the barbell press is a basic exercise, the pectoral muscles are the most stressed, but the shoulders and triceps also help in weight lifting. The triceps press is an isolated or single-joint exercise. It will isolate the triceps and will not stimulate growth like core exercises. There are many basic exercises, but you should only focus on those that stimulate more muscles and allow you to lift more weight.

Below are the main core exercises that you need to include in your program if you hope to gain as much muscle as possible in the shortest time possible.

1. Squats (quadriceps, biceps, calves and many upper body muscles)
2. Deadlift (biceps, quadriceps, trapezius, lower back)
3. Barbell press (chest, triceps, shoulders)
4. Overhead press (shoulders and triceps)
5. Barbell pulls (back, biceps, “wings”)
6. Pull-ups (back, biceps, “wings”)
7. Parallel push-ups (chest, triceps, shoulders)

If you don’t have these exercises in your program, don’t expect to gain much muscle, especially if you have trouble growing. Try completing your program with one of these exercises, but this exercise should be done before the others. This way you will be sure to dedicate all your energy to the most important exercise, the one responsible for growth. For example, if you train your shoulders, do the overhead press first, then dumbbell rows or other isolated exercises.

A few months ago, a friend asked him why he wasn’t gaining weight? I asked him to tell me about his program. You can probably already guess what it was about. It contained five exercises for each muscle group and almost all isolation exercises. He didn’t do any lower body exercises and the only core exercise was everyone’s favorite, the barbell press.

So I gave him a simple program that included only basic exercises. I told him to only do a few sets of each exercise, a couple of times a week, and to focus on increasing the working weight each week. Has he grown? After about five weeks, he weighed 8kg more and added 9-14kg with each basic exercise.

Is this a common result? Anyone who works hard and does only a few basic exercises can expect such results, even those who struggle to grow. Is it easy? No, he worked hard, just like anyone who achieved similar results. Don’t get carried away with supplements and cutting edge exercises, only hard work is the key in muscle building exercises, lots of clean food and lots of rest.

Now you know the key to achieving maximum muscle growth in record time and I hope you will put it into practice. If you have never tried these exercises before, you will experience pleasure. They are heavy, they take everything they have. These are not exercises you can do after 3 hours of sleep.

You need to have a lot of energy, a proper warm-up and full concentration if you want to get the most out of them. They will give you greater results than all other exercises combined.