Best Exercises to Build 10 Pounds of Muscle in a Month

By on April 4, 2013

Building 10 pounds of muscle in only a month probably sounds like a totally impossible task. However, with some really hard work and dedication, it is actually possible to build 10 pounds of lean muscle mass in such a short time.

Best Exercises to Build 10 Pounds of Muscle in a Month

However, putting on this amount of muscle involves a very aggressive exercise strategy. Experts certainly do NOT recommend continuing this type of strenuous regiment for too many months. Typically body builders who have achieved this monthly increase have added between two to three pounds of muscle weekly. The type of exercises that are particularly effective for this degree of rapid muscle growth are known as compound movements. These are various exercises that involve multiple joint movements and depend on the work of several groups of muscles to move at least two joints through a range of motion. The following is a list of the best ten compound exercises to gain 10 pounds of lean muscle mass in four short weeks:

  1. Squats: This is a compound exercise that specifically trains the thigh, hip, buttock, quad and hamstring muscles. In addition they also strengthen the ligaments, bones and the insertion of the tendons throughout the lower part of the body. Squats are vital for increasing the size and strength of the buttocks and legs plus developing your core strength.
  2. Deadlift: An exercise where a loaded barbell is lifted off the ground from a bent over stabilized position. Deadlifts refer to lifting of an amount of weight with no momentum. This is also a compound move which exercises the muscles of the abdomen, back, legs, hamstrings, hips and forearms.
  3. Clean and Press: The clean and press is an exercise movement combining strength with speed. It is a technique consisting of the clean phase and the press phase. Clean and Press requires every major muscle group to work in harmony as well as efficiently enough to lift the bar from off the floor to over top of your head. If this exercise can be perfected, it will build strength and stability from head to foot while improving your explosive power.
  4. Barbell Rows: These are a weight training exercise targeting various back muscles. The back muscles involved will vary depending on the form used. The barbell row is a good compound movement for increasing both size and strength.
  5. Bench Press: A bench press is used primarily to develop the chest area It is an upper body exercise that focuses on the development of the pectoral muscles as well as the supporting muscles such as the anterior deltoids, traps and triceps.
  6. Military Press: A variation of the overhead press exercise using particularly strict form, the military press stresses the deltoid muscles of the shoulders and the triceps muscles. In addition, it exercises the legs and core muscles which are needed by the lifter to help in stabilizing the weight.
  7. Stiff Legged Deadlift: This is a compound resistance exercise targeting your trunk and hip muscles including the glutes, hamstrings and deep spinal muscles. Regular performance of the stiff leg deadlift will strengthen the above mentioned muscles allowing them to work more effectively. An added benefit of this move is that it may help prevent hip and thigh injuries as well as injuries to the lower back.
  8. Barbell Curl: A barbell curl employs a "curling" motion where the weight is attached to a barbell moving through an arc. The barbell curl specifically zeros in on the biceps utilizing the strength of these muscles, located on the front of your arm between the elbow and shoulder.
  9. Skull Crushers: Skull Crushers are also known as lying triceps extensions, French presses or French extensions.  These are strength exercises done with a barbell but they can also be performed using a dumbbell as another variation. Lying triceps extensions are the best exercises to stimulate the entire group of triceps muscle of the upper arm. They work these muscles from the elbow all the way to the broadest muscle of the back, known as the latissimus dorsi. As a result of the full use of the triceps group, skull crushers are very effective compound movements to include in this monthly body training regiment.
  10. Leg Press: The leg press is a training exercise where the athlete pushes a weight or other type of resistance away from themselves with the use of their legs. This particular exercise can be used as a good evaluation of an individual's lower body strength from the hip to the knee joint. The leg press is yet another of the important compound movements that utilizes four different muscle groups including the quads, hamstrings, glutes as well as partial involvement of the calf muscles.

All the compound exercises mentioned above are excellent movements to use in a "ten pounds in one month" aggressive bodybuilding regime as they all involve multiple groups of muscles. However, here is something you should keep in mind. Enough emphasize can not be put on the importance of being consistent in your exercise routine as well as maintaining your overall focus during the entire four week period. Under no circumstances should your individual workouts last for two hours or more. Every time you go to the gym, the session needs to be intense as well as performed at a fast pace. Keeping all these points in mind, use the ten exercises listed above as best as you can. Realize that none of this is going to be easy but the final results will be worth every drop of sweat, repetition and set you do!


 
Michael Jessimy
Michael Jessimy
Contributing Writer at ExcelLiving.com
Michael Jessimy is head Pharmacist at one of the largest retail chain pharmacies in Guyana. He is also an accomplished amateur level heavyweight bodybuilder, as well as a former National Elocution Champion. Finally, he has taken his passion for fitness to the next level, being a self published author on the Amazon Kindle Platform.

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