- 1). Perform squats to get big muscle growth in your upper thighs. For this exercise, you will need a spotter for safety and a weightlifting belt to protect your back. Locate the squat rack in your local gym. With the barbell on the rack at chest level, lower yourself under the barbell and place it evenly across the back of your shoulders. Raise the barbell off the rack and take a step back. With your feet shoulder-width apart and your back straight, slowly squat down, without rounding your back, until your thighs are parallel to the floor. Once parallel, push up without rounding your back until you reach a standing position. Perform four sets, and keep the repetitions in the range of six to eight to add muscle mass.
- 2). Perform deadlifts to add size and power to your lower back and thighs. You will need your weightlifting belt for this exercise. With the barbell on the floor, stand with your legs a little farther than shoulder-width apart and over the barbell. Squat down and grasp the barbell with both hands while keep your back straight. Slowly stand up with the barbell, keeping your back straight and your head facing forward. Pause for a second at the top of the movement before slowly lowering the barbell back to the floor. Perform four sets with the repetitions in the range of six to eight.
- 3). Use the bench press to get big muscle growth in your chest and shoulders. Lie down on the weight bench and grasp the barbell with both hands evenly apart. Lift the barbell off the rack and slowly lower it until it touches the middle of your chest. As it touches the chest, explode up with the weight while still keeping your feet flat on the floor and your back flat on the bench. Do not bounce the weight off your chest. Push all the way through until you lockout your elbows. Perform four sets of six to eight repetitions.
- 4). Use the shoulder press to add muscle to your shoulders and arms. The shoulder press is similar to the bench press, except that it is performed in a seated position. A weightlifting belt will be necessary to protect your lower back, and a spotter will be required for safety. With a barbell placed on a rack above a chair, grip the barbell evenly and lift the weight off the rack and over your head. Slowly bend your elbows, lowering the bar until it touches the uppermost part of your chest; then push the weight back up over your head until the elbows lock out. Perform four sets of six to eight repetitions.
- 5). Use the barbell row to add muscle across the upper and middle part of your back. This exercise will require a weightlifting belt; a spotter would be helpful. With a barbell on the floor, bend your knees slightly and then bend forward at the waist, all while keeping your back flat. Reach down and grasp the barbell with fairly wide, even grip. Rise up enough to lift the barbell about 6 inches off the floor. From this position, pull the barbell in a straight line until you lightly touch the lower portion of your chest. Hold for 1 second, then slowly lower the weight into the start position. Perform four sets of six to eight repetitions.
- 6). Stay on top of your diet and nutrition. This is just as important as your weight training. Eat a diet that is high in protein and low in fat. A ratio of 45 percent carbohydrates, 35 percent protein and 20 percent fat is good for building muscle mass without adding body fat. It is also recommended that you take a multivitamin to make sure your body is getting all the nutrients that it needs to grow.
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