Do You Want to Build Muscle Mass Fast?

Use These Fantastic 5 Forgotten Exercises for Building Muscle.



These 5 forgotten, yet fantastic exercises will help you build muscle mass fast and turn heads even faster!



Q: What do your workouts have in common with corporations around the world?

A: Monotony. Face it, your workouts are boring. You want to build muscle mass fast, but you are stuck in a rut.

The next question is, what are you going to do about it? That is what this page is all about.

Business life is overflowing with the mundane. A group of people, all wearing the same style conservative dress, sitting in cubes that are laid out the same way, sitting in the same type of chair, having the same meetings with the same people day in and day out, rinse and repeat. Day after day. Week after week. Month after month. Year after year. There are the exceptions. Those “go-getters” that seem to break the mold. They are the people that break out of the cookie cutter existence of office life, and quickly advance their career. They hate the boring meetings in the same stuffy conference room with the same stuffy people. These people want to shake things up and keep things lively. They want to find new ways to do old things. They want to find old ways to do new things. What they do not want to do is to continue to the same old stuff the same old way. Very often, they are the ones that are climbing the corporate ladder the fastest. Your workouts are a lot like the a job in the business world - boring. Many of us go into the gym everyday wearing a favorite pair of gym shorts, and we commence to doing the same weight lifting routine with the same boring exercises. It’s time to break that mold. These are the 5 best exercises to build muscle mass fast that you have never heard of. They fall under the category of “new ways to do old things.” You want to build muscle mass fast. These five new exercises are anything but mundane and sure to get your muscle building on track again and break you out of the daily monotony.

Exercise to Build Muscle Mass Fast 1:

Chest Workout: Around the Worlds (aka Snow Angels)

Spice up your chest workout and build muscle with this exercise. This exercise to build muscle is most often referred to as “around the worlds”, though they are referred to as “snow angels” in some circles due to the motion of the exercise.

Muscles Worked: Primary: Chest, Secondary: Shoulders

Necessary Equipment: Flat Bench, Dumbbells

Execution to Build Muscle:

  • Holding two dumbbells of equal weight, lie back on a flat weight bench.
  • Rest the dumbbells on your thighs, making sure that your elbows are slightly bent.
  • Move the barbells in an arch from your thighs to just behind your head, (imagine making a snow angel), until the dumbbells touch.
  • Return the dumbbells to your thighs using the reverse motion.
  • Repeat.

Exercise to Build Muscle Mass Fast 2:

Trap Workout: Lying Low Pulley Cable Rows

The new twist on an old favorite will help build muscle mass fast in your trap workout. The lying low pulley cable rows eliminate cheating by keeping your back stable while the cable provides constant tension throughout the movement.

Muscles Worked: Primary: Traps (Trapezus), Secondary: Shoulders, Biceps

Necessary Equipment: Seated Cable Row Machine, Straight Bar Attachment

Execution to Build Muscle:

  • At a seated cable row station, attach the straight bar attachment to the cable.
  • Using an overhand grip (palms facing toward you), assume the same position as you would if you were going to perform the seated row.
  • Lie back until you are completely flat. You should be perpendicular to the weight stack with your arms completely extended.
  • Perform the exercise with the same motion as a standard upright row, holding the weight at the top of the movement for a count before slowly lowering the weight to the starting position.
  • Repeat.

Exercise to Build Muscle Mass Fast 3:

Bicep Workout: Lying High Pulley Curls

This exercise is a real bicep blaster to get your bicep workout rocking. This muscle building exercises takes an old stand by and knocks it on its back – literally.

Muscles Worked: Primary: Biceps, Secondary: None

Necessary Equipment: High Pulley, Flat Bench, Straight Bar Attachment

Execution to Build Muscle:

  • At a high pulley station, attach the straight bar attachment to the cable.
  • Place the flat bench perpendicular to the weight stack and have a seat.
  • Using an underhand grip (your palms facing toward you when extended over your head),lie flat on the bench. Your arms should be fully extended.
  • Curl the bar until your forearms touch your biceps and squeeze hard for a count.
  • Return the bar to the starting position.
  • Repeat.

Exercise to Build Muscle Mass Fast 4:

Leg Workout: Zercher Squats

Squats are arguably the best exercise to build muscle mass fast. If someone were to argue, I am sure they would say the deadlift is better at building muscle. Luckily, we can all remain friends, thanks to the Zercher Squat. The Zercher squat, named after 1930’s powerlifter Ed Zercher, was created to compensate for a lack of a squat rack at his home gym. The Zercher squat is basically a combination of the squat and deadlift, working the legs, glutes and back.

Muscles Worked: Primary: Quadriceps (Quads, Legs), Secondary: Gluteus Maximus (Glutes), Back

Necessary Equipment: Power Rack, Barbell

Execution to Build Muscle:

  • Place the barbell in the power rack approximately waist high.
  • Wrap your arms around the bar so that when you are holding the bar, it is in the crease of your elbows (picture holding a baby). For stabilization of the bar, your elbows should be shoulder width apart with your hands crossing in front of your sternum (you can grasp your arms with the opposite hands if you would like).
  • Stand and spread your feet so that they are a few inches wider than your shoulders, holding the bar close to your body.
  • Keeping your back straight, squat until your elbows touch your knees.
  • Stand up.
  • Repeat.

Exercise to Build Muscle Mass Fast 5:

Ab Workout: Janda Sit-Ups

Janda Sit-Ups were created by the Czech doctor Vladimir Janda. Dr. Janda’s sit-up techniques eliminates the hip flexor from the movement, focusing all of the resistance into the abdominal muscles. The exercise appears to be simple, but it is not for the faint at heart!

Muscles Worked: Primary: Rectus Abdominus (abdominals, abs, stomach), Secondary: None

Necessary Equipment: Your Body

Execution to Build Muscle:

  • Lie on the floor with your legs bent and feet flat.
  • Place your arms by your sides.
  • Press your feet FIRMLY into the floor. Maintain this pressure throughout the exercise.
  • Using a smooth motion, slowly sit up until your torso is at a 45 degree angle to the floor, rolling up one vertebrae at a time.
  • Slowly roll back down while continuing to press your feet firmly into the floor.
  • Repeat.

So there you have it. The top 5 exercises you probably haven't heard of. Put those exercises to break the workout monotony and start building muscle mass fast !



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