Being huge feels awesome. When you’re packing serious muscle you feel powerful, you voice carries more weight and people look up to you. You feel unstoppable, like a tank.

But getting there is difficult. Especially if you’re a ‘hard gainer’ and you struggle to add muscle quickly. In this article then, we are going to be looking at five lifts and techniques that are perfectly suited to adding muscle fast.

These exercises are all compound movements, meaning that they will train multiple large muscle groups working in unison. This is what triggers the biggest anabolic response in the body and it is what tells your entire system to start adding muscle.

Better yet though, we’re going to be looking at how you can get more out of each of these five exercises to really maximize their potency. These variations on classic exercises will keep things fresh and shock your body into action to encourage even more rapid changes.

Combine these five exercises with a diet of lots of protein and a lot of rest and downtime in between and you will find that your body quickly starts adapting and growing.





5 lifts & techniques that are perfectly suited to add muscle fast.

#1: The Squat

The squat is the single most important exercise for building big muscle. This exercises trains every muscle in your legs which means you’re hitting the largest volume of muscle possible.

A great alternative though it the oxidative sack squat. This type of squat focusses less on the explosive type of squat that targets the fast twitch muscle fibers and instead slows things down to challenge your slow twitch type 1 fiber.

Here you will be performing 10 repetitions with 30 percent of your 1RPM (one rep max). You’re going to do this with a two second lowering and lifting phase and you’re never going to lock out so that you’re constantly under tension. Use a heavy sack or kettlebell in front-squat position while performing this.

#2: The Deadlift

Right behind the squat is the deadlift which also hits the same muscles in the legs but also targets the core and the upper body even more. This is how you develop power and size.

Our variation is the accommodating resistance deadlift which uses bands or chains in order to alter the resistance so that it increases as you pull the bar higher. This allows you to go higher without risking injury picking it up off the ground.

#3: The Push-Up

The old classic and arguably the classic bodyweight exercise. To make this one more interesting we’re going to use a 50-repetition push-up variation – going for a 50 rep ‘finisher’ at the end of a workout to flush muscles of any remaining strength.

#4: The Reverse Lunge

This is a lunge but stepping backwards. Like the deadlift and squat this is great for targeting all those leg muscles, while the unilateral (one sided) nature also makes it useful for forcing you to balance and to tap into that core stability.

Our variation this time is the deficit reverse lunge which involves standing on something higher up so that you can go lower. You’re increasing time under tension and range of motion this way.

#5: Suspension Rows

This is another bodyweight exercise that this time uses the suspension straps to let you row your own bodyweight. It’s essentially like a pull up but allows for higher reps.

Our variation is the paused suspension row which means you’re going to pause and squeeze at the top of each rep. This prevents you from using momentum to ‘cheat’ your way through and it really engages the muscles you’re targeting.

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