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How to Build Muscle Fast Using the Barbell Row

Filed Under: Misc.

Arnold Schwarzenegger - Barbell row

Want to build muscle fast? The barbell row will help any lifter lift more weight on all other core lifts. As a fantastic barbell exercise, the barbell row is better than the commonly used dumbbell row. Dumbbell exercises are good, but not as good as barbell exercises

The barbell row builds muscle primarily in your upper back. No other lift will have you gaining muscle mass in the upper back more efficiently than the barbell row.

There are a large number of reasons for using the barbell row over a dumbbell row. The barbell row promotes overall back and arm muscle development. Your upper and lower back will be strengthened. Since the back and trunk of your body are used in basically every lift, gaining muscle mass with the barbell row will improve every single one of your lifts. If you want to build muscle fast, use the barbell row.

 

How to Build Muscle Fast With The Barbell Row

 

As with all barbell exercises, you will build muscle mass best if the barbell row is performed correctly. Incorrect form can lead to injury. Here are the steps for gaining muscle mass correctly with the barbell row...

Step 1: Start the barbell row with the barbell on the floor. Don't let it hang in the air. Letting the bar touch the ground promotes more muscle gain than letting it hang in the air.

Step 2: Extend the hips. The more you extend the hips, the more you use the back and arm muscles. Since the arms and back are the target muscles, you'll build muscle fast when you use the right technique.

Step 3: Grab the bar and position your body correctly. Feet should be shoulder width apart, and the bar should be over your feet and directly under your shoulder blades. Look at the floor a bit ahead of the bar.

Step 4: Lift. Your hips shouldn't extend too much, and your back should stay in the same position as it was before you lifted. Try to make your shoulder blades touch as you bring the bar to your chest.

Step 5: Lower the bar. Don't let technique get sloppy.

 

Barbell Row Instructional Video

 

Safety for The Barbell Row

 

The barbell row will build muscle fast just as long as you don't get injured. Here are some tips to makes sure you lift without interruption.

  • Start light and work your up if you're a beginner.
  • Keep your back in the same position the entire lift. Don't allow it to go toward the ceiling or towards the floor
  • Use your hips for extension, not your knees.
  • Don't cheat! You could use body momentum with the barbell row, but that's cheating, and cheating will not build muscle fast!

 

Barbell Row Alternative: The Dumbbell Row

 

There are a couple of variations to the barbell row. Barbell exercises, like the barbell row, are always better muscle builders than dumbbell exercises like dumbbell rows. Unfortunately, you don't always have a barbell handy to do a barbell row. When there isn't a barbell available, dumbbell exercises are decent alternatives.

Other barbell-related alternatives to the barbell row include the Pendlay Row and the Reverse-grip Row. The Reverse-grip works the biceps more while the Pendlay puts more emphasis on the upper back. Talk to a gym professional to learn how to do these two lifts correctly.

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Hardgainer Workout Tips: Muscle Building Basics For Hardgainers

Filed Under: Misc.

As a hardgainer there are certain "Muscle Building Basics" you need to follow in order to build muscle. As a skinny guy, it's super important that you follow these fundamentals during your workout if you want to build muscle quickly Even if you've tried to gain weight before in the past and failed odds are you weren't applying the fundamentals, either in your diet, your workout, your recovery or any combination of the three.

Remember, even the skinniest guys / hardgainers can build muscle fairly quickly as long as they follow the fundamentals. They're that important.This article is going to outline the basics you NEED to follow if you want any kind of Muscle Building success in the gym.

The #1 Goal Of Your Muscle Building Workout

When you’re working out to build muscle, you have one main goal. You "HAVE" to stress as many muscle fibers as possible with a load it has never handled before. In other words in order for your muscles to grow consistently, you have to expose them to stress that they've never been exposed to before. The easiest way to do that is to conitinuosly increase the intensity of your workouts so that you expose your muscles to new muscle building stress on a regular basis. This is the "key" to consistent muscle gains in the gym.

What is intensity?

Intensity is simply the amount of work done within a given time period (i.e. - within a 45 min. workout). The higher the intensity, the more stress is being put on the muscle. There are 4 basic ways to increase intensity. You can…

  • Increase weight
  • Decrease the amount of time between sets (reducing the amount of time you’re resting)
  • Do more reps (lifts) in a set with the same amount of weight you used earlier
  • Do the same amount of reps in less time. If it took you 12 seconds to do 8 reps in one set, doing that same set in 8 seconds next time will increase the intensity

 

IMPORTANT: increasing weight isn’t the only way to increase intensity. Each of the four intensity increasing methods builds muscle in slightly different ways. For example, increasing weight tends to increase muscle building (muscle mass) and muscle strength while doing more reps tends to increase muscle tone and muscle endurance. For great looking muscle, you’ll need a healthy combination of all the intensity increasers.

The Foundation of Your Hardgainer Workout Routine

As a hargainer the foundation of your workout routine should be compound excercises.

Compound exercises work multiple muscle groups at a time. Squats are a great example. Squats work more than the hamstrings. They also stress the quads, lower back, and calves. Other compound exercises include the bench press, deadlifts, pull ups, and dips.

Isolation exercises work only 1 muscle group. Bicep curls are a good example. When you do bicep curls, you only work one area of your arms. The biceps. Leg extensions, hamstring curls, and calf raises are some examples of isolation exercises.

As a hardgainer trying to build muscle fast compound exercises are far more effective than isolation exercises. Compound lifts stresses more muscle fibers than any isolation excercise ever could. The more muscle fibers you stress / work the more muscle you'll build. PERIOD. Isolation excercises have there place, but when you're trying to build muscle fast and "bulk up" compound excercise should be the heart and soul of your workout plan.

How to Maximize Your Muscle Building Results

In order to maximize your muscle building results from your workout program you have to focus on your "negatives".

What are "negatives"?

Negatives are the portion of the lift where you're bringing your muscle to a relaxed state. For example the "negative" portion on a bicep curl would be when you're bring your arm down and bringing your bicep to its natural "relaxed" position. In other words its the opposite motion of the "pump" if that helps.

Negatives are super important, because it's during the portion of your excercise where you can put your muscles are under the most amount of stress for a longer period of time during your workout. For this reason if you want to build the MAXIMUM amount of muscle during your workout you have to focus on your "negatives". And to properly achieve this you need to follow a muscle building tempo.

Lifting with tempo is a more ignored part of muscle building. But it’s very important. When you lift with tempo, you’re lifting at a controlled rate.
To maximize your muscle building results during each workout, follow this tempo formula…

  • Take one second to lift the weight
  • Pause for one second at the top
  • Take no more than 3 seconds to bring the weight back down
  • Repeat until you have completed your set

You’ll have to suck up some pride when lifting with tempo. You won’t be able to lift as much weight as you would if you were pumping as fast as you could. But remember, your goal is to build muscle, not show off how much you can lift!

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Hardgainers Build Muscle Challenge (Vol. 1)

Filed Under: Misc.


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Learn how to build muscle with less effort, even if you're a skinny guy, hardgainer, or have a fast metabolism. Get tips on how to gain weight & build muscle fast.

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You're going to learn everything from supplements, to when's the best time to scarf down protein, to what workouts put on the most muscle at the gym.

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