Best Strength Training Exercises for Men to Bulk Up Fast: Getting stronger can be hard for some guys, but don’t worry—we’re here to help. The first thing you need to get bigger is a plan for growing strength. The second thing you need is to go to the gym.
We know that the gym can be scary for skinny guys and people who are having a hard time gaining weight. There are a lot of men there grunting and groaning as they lift weights twice or three times your weight. It’s more difficult to balance a set of dumbbells than it is to lift a hammer, so you need to be in the gym.
Best Strength Training Exercises for Men to Bulk Up Fast
Deadlifts generate enormous glutes, quadriceps, hamstrings, and a powerful torso. Romanian deadlifts minimize knee motion and focus on hip motion, normal deadlifts entail equal knee bend and hip bend, and sumo deadlifts with a wide stance work the glutes and inner thighs.
Standard deadlift technique is as follows. Stand shoulder-width apart with a racked barbell over your middle foot. Bending at the hips and knees, hold the barbell with an overhand or alternating grip shoulder-width apart. Lift the barbell by extending your hips and knees while engaging your core and keeping your spine neutral. Before lowering the barbell, stand erect at the top. Repeat the desired number of times.
Our next strength workout for men to bulk up fast is a barbell back squat. Squats are essential for developing the lower body. Squats improve quadriceps, glutes, calves, and abs. Due to their high weight load, barbell back squats are best for muscle growth.
Barbell back squats require standing with your feet shoulder-width apart and the barbell on your upper back. Breathe deeply, engage your core, and bend at the hips and knees with a straight back and chest. Try to drop your thighs to parallel or lower. Return to standing by pushing through your whole foot. Avoid leaning forward and keep your chest high. Repeat the desired number of times.
3. Bench Press
Bench pressing is a classic chest, shoulder, and triceps workout. Dumbbell bench presses offer the deepest motion.
A dumbbell bench press is performed on a flat bench with your feet firmly on the ground and a dumbbell in each hand near to your chest. Lock out your arms by pressing the dumbbells high. Drop the dumbbells slowly to the start. Repeat the desired number of times.
Pull-ups are essential for upper back, lats, and arm strength. Wide grip builds a wide back, reverse grip targets the mid back and arms, and parallel grip combines both.
Hang on a pull-up bar with your grasp to pull-up. Draw back your shoulders and engage your lats. Pull up to the bar with your chest and elbows close to your body. Hit your chest to the bar. Lower yourself to a controlled dead hang. Repeat the desired number of times.
5. Military Press
The overhead press, or military press, is an effective approach to strengthen strong shoulders and enhance overhead mobility. Barbell exercises provide for heavy lifting with good range of motion. If your shoulders hurt, use dumbbells for presses.
Stand with your feet shoulder-width apart and a barbell at your upper chest with a slightly broader grip to complete a military press. Engage your core and push the barbell overhead with full arm extension. Head and neck should be neutral, shifting slightly back as the barbell passes your face. Controlledly lower the barbell to the start.
6. Bent-Over Row
Another upper-back muscle-building exercise is bent-over rows. This motion builds a robust upper torso and developed upper back muscles. Use overhand or reverse grips to target lats or midback. If you have shoulder problems, the reverse grip is easier.
Hold an overhand or underhand barbell with your feet shoulder-width apart to complete a bent-over row. Hinge at your hips with a braced, neutral spine until your body is nearly horizontal. Keep your elbows close as you row the barbell to your lower chest. Reduce the barbell to just above the ground slowly. Repeat the desired number of times.
7. Barbell Bicep Curls
The finest strength workouts for men to bulk up fast end with barbell bicep curls. Although barbell curls are not complex, they may be added to the conclusion of a workout to train the biceps and build python-like arms that will bust sleeves and turn heads.
Stand with your feet shoulder-width apart and an underhand barbell for barbell bicep curls. Keeping elbows close to sides and upper arms still. Mentally contract your biceps as you curl the barbell toward your chest. Reverse slowly to straighten elbows. Repeat the desired number of times.