Creating a solid, workable routine is crucial to successfully increasing your muscle mass.
There are many different muscle building techniques that you will eventually want to
include in your routine. The aim of this article is to identify some fundamental exercises
you can do to build up your muscle mass quickly. As you progress, your routine might not
include all of them, but even the most experienced lifters will want to utilize some of
these key exercises – especially if they find themselves hitting a plateau.

Safety is of paramount importance when you perform any type of exercise. If your
technique is poor, or your equipment is damaged, you will find yourself injured, strained,
or not building muscle as expediently as you would like.

Bench Press:
Body Position – Location is the most important part of your bench press routine.
Lie flat on the bench so there are contact points from shoulder to buttock. The entire soles
of your feet should be in contact with the ground. Your bar should be resting parallel to
your eyes.
Movement – Inhale deeply throughout the lifting phase. Carefully lift the bar
from its resting position and lower it to a new position a few inches above your chest.
Ensure the bar does not fall on your chest, as this could result in serious injury.
Completion – Using consistent speed and control, press the weight back to its
original position. Lock your elbows and use the full reach of your arms to build the entire
muscle.

Deadlift:
Body Position – Provide a solid base by placing your feet slightly further apart
than your shoulders. The bar of the weights needs to be resting across the balls of your
feet. Look straight forward and squat. Make sure you keep your back straight to avoid
injury. Position your hands a little wider than your feet, and firmly hold the bar with both
hands.
The Lift – Keep your back and arms completely straight and lift the bar. Your
aim is to work your leg muscles – which will be providing the power. If you feel pressure
and pain in your back, your technique is incorrect. If your back is not completely straight
you risk damaging your disks. When you have achieved an upright position, raise the bar
up from the shoulders and the lift is complete.
Completion – Use precision and control to return the weights to the floor. Your
back should be rigid, and you should use your hips and knees to lower your body.

Squats:
Body Position – Firstly, you should position the bar of the weights approximately
3 inches lower than the highest point of your trapezius. Back up to the bar, and provide a
solid base by placing your feet marginally further apart than your shoulders. Place your
hands on the bar at a comfortable distance apart.
The Lift – It is critical to look straight when you do this exercise, because shifting
your focus can lead to a nasty fall. Your torso should be rigid, and you should bend your
knees to lower your body.
Completion – Use precision and control to rise from your knee bend into the
standing position again. Your hips and knees should be extended, and your focus should
be on controlling the bar’s motion.

Shoulder Press:
Body Position – To perform the shoulder lift you may stand, but seat yourself for
the best results. Ensure your back is flat against the seat, and securely grip your dumbbells
with the palms of your hands facing upwards. Your thumbs should tightly circle the grip.
Carefully push your dumbbells straight upwards to approximately the height of your
shoulders. This will be your starting position.
Movement – Slowly raise the dumbbells until your arms are extended. Do not
waggle them above your head or let them touch each other. The lift should be a constant
motion in which you do not lock your arms. The resistance of the weight should be
against your shoulder muscles at all times for optimum muscle gains.
Completion – Lower your dumbbells back to the starting position level with your
shoulders at a constant speed. The whole exercise should be fluid when done correctly
with no jerking.

Dips:
Body Position – Use a set of parallel bars for this exercise and ensure you have a
firm hold of the bar with both hands. Raise your body above the height of the bars and
lock your elbows. The gain in muscle mass will come from the constant contraction of this
muscle throughout the exercise.
Movement – Keep your chin up and look straight. Unlock your arms to lower
your body towards the floor. When you pass the point of your triceps being parallel to the
ground, stop the lowering.
Completion – Use the full extension of your arms to return to your starting
position, but do not lock your elbows. To get the full benefit of the exercise, and gain
muscle mass, you need to keep constant pressure on your muscles.

Bent Over Row –
Body Position – Stand sideways on to the bench with both feet flat on the floor.
Place the nearest knee and the opposite hand from that knee on the bench to form a stable
base. For example, if you were using your left knee, you would also use your right hand.
Grab your dumbbell using your free hand from the opposing side of the bench.
Movement – In a highly controlled motion of constant speed, pull the weight
upwards until it is level with your lower torso. The dumbbell should remain slightly in
front of your hips.
Completion – Exercising careful control at all times, return the weight to a
position a few inches above the floor. This motion should form an imaginary line
perpendicular to the ground, and you should keep constant pressure on your muscles by
not allowing the weight to touch the floor.