The Best Exercise to Build Muscle Fast

If you are interested in learning the absolutely best exercise to build muscle fast and in record time, read on my friend. Pay attention closely because if you are a true hardgainer, meaning you’ve tried EVERYTHING to gain weight and build muscle to no avail, then this may very well be the most important article you’ll ever read on the subject of bodybuilding. This one exercise, performed correctly, can and will put on more muscle mass on practically your WHOLE body more then any other exercise in the world. I stand by this claim firmly because I know from personal experience and from hundreds of testimonials.

I have read countless articles and success stories from hundreds of satisfied weight trainers easy and hardgainers alike who have gained pounds and pounds of muscle and body weight fast, very fast. This is definitely the best exercise to build muscle fast, but the funny thing is that it is not secret, it's just that many people disregard it. The certain way that it is performed however, is surprisingly unknown to many weight trainers, personal trainers and even bodybuilding “experts.”

This exercise is so phenomenal that many programs, especially weight gain programs, consist of this exercise and only one or two more exercises, performed two days a week. That’s it. And people have gained anywhere from 20 to 30 pounds of muscle in as little as 6 to 8 weeks. So what's the exercise? The exercise for gaining is, ironically, probably the most dreaded. Have you guessed it yet?

Squats.

But I’m not talking about just any type of squats, I’m talking about what’s called breathing squats. The difference between squats and breathing squats is basically this: when loading up the barbell with weight you would normally use for 10 reps, you instead do 20 reps with it.

“How” you say, “I’m I supposed to do 20 reps with the weight I normally use for 10 reps?”

Let’s look at how most people do their squats (for the few who do them): pretty fast paced, only taking a second or two rest in-between reps, and finishing without getting even remotely near failure. With breathing squats however, you do them differently. After each rep, take at least three HUGE breaths, both inhaling and exhaling through your mouth to get as much air as possible, before your next rep. Take in air until your whole chest swells up, then blow it all out forcefully.

Do it in this fashion for about the first 10 reps. You will feel like stopping at 10 because it will be what you’re used to, but don’t. By now, your deep breathing will come naturally, and you may need to take 4 or 5 deep breaths in between each rep. By rep number 15, your legs will start to tremble if they haven't already. You will only have five reps to go, the biggest challenge yet. You will need to take anywhere from 5 to 10 HUGE and DEEP breaths before each rep. Each rep will become a world of its own. By the time you hit the 20th rep you will be completely wiped out. Your whole chest will be swelled up like a balloon and your legs will feel like noodles.

Immediately after you finish the squats, grab a light dumbbell between 20 and 40 pounds, lie down on a bench or across one, whichever is more comfortable, and do a set of 20 pullovers with them. As you lower the weight, again, take a deep breath and get a really good stretch in your rib cage. As you bring the weight back up, blow it all out. Do 20 reps of these right after your squats.

The point of the pullovers is to stretch out your rib cage and permit more room in your upper body for growth. This isn’t the typical resistance exercise, so you don’t need to use a heavy dumbbell for this, just get a good stretch and focus on deep breathing.

As you are probably thinking, this won’t particularly be a walk in the park. It will probably be the hardest thing you will ever do in the gym. But the results are equivalent to the hard work. And WELL worth it. And if you are a hardgainer, this is THE best exercise to build muscle fast and it will set you free from a skinny and weak frame.

Derek Manuel
Learn How to Gain Weight for People with Fast Metabolisms