Developing a buff, muscle-bound physique is a common goal for men looking to get into shape.
The truth is,building a muscular physiqueis simple in theory and practice.
you better lift weights and use exercises that hit the major muscle groups in your body.
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The following are our top seven strength exercises for men to bulk up fast.
Perform three sets of each exercise for eight to 12 repetitions.
you could split these up into multiple workouts, or perform them in one session.
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Keep reading to learn more about the below seven strength exercises for men to bulk up fast.
And next, don’t miss5 Exercises Men Should Do Every Day to Stay Fit.
The following is the proper technique for a standard deadlift.
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Stand with your feet shoulder-width apart, with a racked barbell positioned over the middle of your feet.
Stand tall at the top of the movement before lowering the barbell back to the ground.
Repeat for the target repetitions.
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Squats are a must-do exercise for a built lower body.
Impressive quads, glutes, calves, and abs are just a few of the benefits of performing squats.
Descend until your thighs are parallel to the ground or lower, if possible.
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Push through your full foot to return to a standing position.
Keep your chest up, and do not allow your torso to lean forward.
Repeat for the target repetitions.
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Dumbbell bench presses, specifically, allow the deepest range of motion.
Press the dumbbells up until your arms are locked out.
Slowly lower the dumbbells back to the starting position.
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Repeat for the target repetitions.
Pull-ups
Pull-ups are a must for building a muscular upper back, lats, and arms.
Retract your shoulder blades, and engage your lats.
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Aim to hit your chest to the bar.
Lower yourself back down to a dead hang under control.
Repeat for the target repetitions.
If your shoulders bug you, try performing the presses with dumbbells instead.
Engage your core, and press the barbell overhead, extending your arms fully.
Keep your head and neck neutral, moving them back slightly as the barbell passes your face.
Lower the barbell back to the starting position in a controlled manner.
Bent-Over Row
Bent-over rows are another major upper-back muscle-building exercise.
This move is great for developing a very thick upper torso and defined muscles on your upper back.
Use an overhand grip for more lat targeting or a reverse grip for more mid-back targeting.
The reverse grip is also a bit easier on the shoulders if you tend to struggle with shoulder issues.
Row the barbell toward your lower chest, keeping your elbows close to your body during the movement.
Lower the barbell back down in a controlled manner until it is just above the ground.
Repeat for the target repetitions.
Keep your elbows tight to your sides and your upper arms stationary.
Curl the barbell toward your chest, contracting your biceps with a strong mind-muscle connection.
Slowly reverse the position until your elbows are straight.
Repeat for the target repetitions.
