BEST Muscle Mass Exercises To Build A Better Body FAST!

"The Best Muscle MASS Exercises Scientifically Proven to Build Your Arms, Legs, Shoulders, Chest, Back, and Calves"
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Instructed by Tim Ernst Health & Fitness / Fitness
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  • Lectures 20
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2015 English

Course Description

  • LATEST COURSE UPDATE - 10th March 2016

Have you been in the gym for at least a year training hard but haven't gotten the results you wanted so you quit?

Have you been in the gym for years and years but still struggle to put on any amount of size-able muscle gains?

Do you want to build the kind of muscle that guys envy and women want to be around.

Or

Maybe you're just starting out but don't know what the best training split is and are confused as to where to start.

And finally...

Not getting the results you want. Confused with too much information. Failed with other methods and want to give up. Fit but not happy with your look. Tired of working hard but not getting to the "sculpted" image you had imagined?

  • Got flat delts that resemble pancakes? This is for you!
  • Sick and tired of your spaghetti noodle arms? This is for you!
  • Fed up with your chicken legs? This is for you!
  • Want a beautiful and strong v-tapered back? This is for you!
  • Want a full and “gladiator-looking” chest? This is for you!
  • Want cow calves? Eye-popping abs? This is for you!
  • Got a perfectly balanced body? This is not for you!

Imagine right NOW what a KILLER body will do for you in your job, marriage, dating relationships, winning the respect of others around you, rekindling an old flame, passion and the most valuable currency of all, time!

Imagine how you'll feel right NOW when everything seems to go your way effortlessly because of your NEW physique that only took you a minimal amount of time to achieve.

Imagine that...

What IF you could have me on call to help you with your weight training so that you can reach your muscle building goals?

What IF you didn't just have to "hope" you follow a program you've already invested in?

What IF you can have all your immediate questions about your specific situation answered by me personally?

What IF you had a workout plan laid out for you to follow when you train a particular muscle group?

Now You CAN!

You can do it! I know because I've helped others who were where you are now...

Get the body you want - no - the confidence and self-esteem of a person who's UNstoppable!

Introducing: Weekly Wednesday Workouts

Weekly Wednesday Workouts is an ongoing course where workouts are uploaded weekly on each muscle groups.

Students will learn how to workout efficiently and effectively to building a better body.

The only thing is required is that students must have access to a local gym. Workouts can be done at home if the student has the proper equipment.


What are the requirements?

  • Students need to know that most workouts are performed in a gym
  • Download a FREE Muscle Building Calculator In The First Section Of The Course

What am I going to get from this course?

  • Choose the right workout for different muscle groups you want to train
  • Train effciently and effectively towards your muscle building goals
  • Sky-rocket your sexual attractiveness and confidence
  • Tell the world you are in control of your mind, body and life
  • Invest your time in the gym instead of wasting it and start getting results in as little as 30 days!
  • Achieve a body that drips with confidence & demands respect

What is the target audience?

  • If you want a killer body and you want it BAD and you REFUSE to give up, then this course will change your life
  • Willing to test the limits of their mind or body
  • You don't want to look the same in the next 30 days
  • Weekly Wednesday Workouts are for those who need workouts to follow when training in the gym
  • Weekly Wednesday Workouts are not for those who don't have access to a gym
  • If you don't believe muscle is worth fighting for… this is not for you.
  • Weekly Wednesday Workouts is not for you if you're afraid to take your body to a whole NEW level
  • If you're not able to look in the mirror and tell yourself that you're willing to sacrifice yourself for that KILLER body… this is not for you.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Intorduction
00:25

Introducing: Weekly Wednesday Workouts

Weekly Wednesday Workouts is an ongoing course where workouts are uploaded weekly on each muscle groups.

Students will learn how to workout efficiently and effectively to building a better body.

The only thing is required is that students must have access to a local gym. Workouts can be done at home if the student has the proper equipment.

If you want to know exactly how many calories and what your macros should be based on your own body-weight, you can download my FREE Muscle Building Calculator.

So let's get started with the first workout!

Article

This article will give you a science based reasoning for the best times to optimize your training for BIGGER results.

Section 2: Build a BIGGER and WIDER Back
12:27

Today's workout is Building a W I D E Back

A wider back is part of building that desired V-Tapered physique.

Here is the workout below:

NOTE: Whenever you see a letter with a number next to it like B1, B2, this is a super-set where you'll perform the exercises together without rest. Once you complete 1 round, rest for 60 sec and repeat an additional 3 more.

Make sure to watch the video and download the PDF file for the workout

Section 3: How to Add Inches To Your ARMS
12:25
Add inches to your arms.

Here is the workout below:

NOTE: Whenever you see a letter with a number next to it like C1, C2, this is a super-set where you'll perform the exercises together without rest. Once you complete 1 round, rest for 60 sec and repeat an additional 3 more.

Make sure to watch the video and download the PDF file for the workout


Section 4: How to Add Inches To Your ARMS Part 2
09:31

Before we get into today's Workout Wednesday of the Week, I want to share with you a testimonial from one of my students who just got the 180 Muscle Method Program:

Hey Tim!

"I ran across your course on Udemy and really caught interest in your 180 program, so after completing the course I went ahead bought it. I'm not sure how much feed back you get to here but I gotta say man I'm really enjoying it. A couple of the methods you talked about in your course Ive employed before, but this program is next level man! It seriously kicks my ass every day and Im seeing improvements in my size and strength. And those ab sets are unreal! I still have a hard time making it through all four rounds, and I leave the gym everyday sweating like Mike Tyson at a spelling bee. Anyway man I just wanted to say I'm on week three and I'm really diggin' it, so thanks!"

Chase Thompson
San Diego, CA

If you want more information on 180 Muscle take the tour here>>180muscle.com

It's comments like this that make me do what I do. There is nothing more rewarding than hearing about you succeeding.

Now on to today's workout.

Today's workout is part 2 to Building BIGGER arms.

When building your arms, we can't neglect working the triceps. Triceps make up the most of your arms so without training them, you'll stay small .

Today's video is about putting it all together along with last weeks bicep workout.

NOTE Whenever you see a letter with a number next to it like C1, C2, this is a super-set where you'll perform the exercises together without rest. Once you complete 1 round, rest for 60 sec and repeat an additional 3 more.

Make sure to watch the video and download the PDF file for the workout

Section 5: Bigger, Wider Shoulders (Using Light Weight)
09:40

Today's workout is learning how to build BIGGER shoulders using light weight.

Building bigger shoulders is the stepping stone to creating that desired v-tapered physique.

You don’t necessarily need to lift heavy when building bigger and broader shoulders except for the first exercise in today's video.

The first exercise is a bit brutal and the only one you’ll need to lift heavy on. It’s probably an exercise that you have never done.

NOTE: Whenever you see a letter with a number next to it like B1, B2, this is a super-set where you'll perform the exercises together without rest. Once you complete 1 round, rest for 60 sec and repeat an additional 3 more.

Make sure to watch the video and download the PDF file for the workout

Section 6: Grow BIGGER Hamstrings and Glutes with Sumo Deadlifts
13:39

Do you have a FLAT and SAGGY Bum? Here's an often overlooked exercise for increasing the size of your hamstrings and glutes.

As embarrassing as it is, some of us are not genetically blessed with having a full and round bum.

When it comes to leg day, most people focus on building a nice set of wheels by working the quads, but neglect working the hamstrings and glutes just as hard.

In the video below, I show you the first heavy exercise (The Sumo Deadlift)

You'll see that as I perform a few heavy deadlifts, I managed to rip open a callus on my hand that affected the rest of the workout as follows.

WARNING: When lifting heavy deadlifts of any kind, make sure to keep your back as flat as possible and get some wrist straps as they'll help you hang onto the weight plus add extra protection from skin splitting injuries.

Make sure to watch the video and download the PDF file for the workout

Section 7: Killer Quad Set (Increase Your Strength on BB Back Squat)
11:18

Squats, the KING to Building BIGGER legs.

There is no other exercise that develops legs like the barbell back squat.

Legs typically respond very well with higher rep ranges.
The problem?

Most people who do higher reps tend to do lighter weight.
Your legs will not GROW to their maximum potential if you're not adding HEAVY weight to the bar as well.

The SOLUTION?

We need to apply HEAVY weight while doing HIGH reps on your SQUAT training.

This can be a bit of a challenge.

I want to give you ONE trick to squatting HEAVY while doing HIGH reps at the same time.

In today's Weekly Wednesday Workout, I show you how.

Make sure to watch the video and download the PDF file for the workout

Section 8: Add 1" to Your Arms in 20 Minutes
10:11

Add 1” to your arms in 20 minutes

Here’s the workout below:

All exercises are performed as one BIG GIANT set. No rest between sets. After the first round, rest for 60 seconds and repeat 2 more times using the reverse pyramid method (8-10-12)

First Round 8 Reps
Second Round 10 Reps (Drop Weight by 10-15%)
Third Round 12 Reps (Drop Weight again by 10-15%)

Make sure to watch the video and download the PDF file for the workout

Section 9: 1 Tip to Build a Thicker Upper Chest
01:45

Here is one tip to building a thicker upper chest using light weight dumbbell's.

A1. Incline Bench DB Overhead Press

If you want to work with me One on One to help you reach your goals go to>> turnaroundfitness.com/premium-coaching<<

Section 10: BIG Back Finisher Workout using DRTS Finishers From 180Muscle.com
03:47

Here’s a GIANT SET Back Workout Finisher called, "DRTS" DRTS stands for Dynamic Rep Triple Sets and are found at 180muscle.com. Use this GIANT SET to finish off your regular back routine. The workout is as follows:

A1. Pull-Ups 3x6
A2. Rope Rows 3x8
A3. Straight Bar Pull-Downs 3x10

Note: No rest between sets. Once the first round is completed, rest for 60 seconds and repeat for 2 more rounds.

Want are DRTS Finishers?

DRTS Finishers Is A Metabolic Intensifier Performed At The End Of Each Workout By Working Opposing and Secondary Muscle Groups for Maximal Body Re-composition.

  • Dynamic At the end of each workout you’ll perform a very dynamic finisher on your secondary muscle groups in opposing fashion.For example: At the very end of your chest and back day you’ll perform a DRTS finisher with biceps and trieps. Two days from then you’ll do the complete opposite (a 180). This means at the end of your normal bicep/tricep day you’ll do a chest and back DRTS finisher.This is how you’ll be able to hit each muscle group twice a week for maximal muscle growth and you’ll do it all in just 4-45 minute training days which equals only 3 hours or 180 minutes a week. That’s it, your complete training for the week will only be 180 minutes!
  • Reps You’ll perform exactly 180 reps on your opposing muscle groups. Don’t worry these reps are not performed all at once. One muscle group will be performed at 90 reps and the second one is 90 reps equaling, 180 reps.
  • Triple or Tri-Sets TRIPLE or Tri sets are performed at different angles so that every part of the muscle is worked leaving no stone un-turned.
  • Sets 18 “Sets” in all will be performed at the end of your workout when using DRTS finishers creating the perfect environment for muscle growth to occur.
  • If you want to work with me One on One to help you reach your goals go to>> turnaroundfitness.com/premium-coaching<<
Section 11: Build BIG TRICEPS With Just a BAR and Wrist Straps
04:56

Here's how to build BIG TRICEPS using a NEVER before seen exercise using a BAR and Wrist Straps.

Super-Set: No Rest Between Exercises. Rest 40 Seconds Between each Round.

A1. Straight Bar Tricep Press Downs with Wrist Straps 4x12
A2. Straight Bar Overhead Tricep Extensions 4x12

If you want to work with me One on One to help you reach your goals go to>> turnaroundfitness.com/premium-coaching<<

Section 12: Build BIGGER Calves by Training Everyday
05:21

This is part 1 of a 3 part series to building bigger calves fast. Calves can be trained everyday by positioning your feet at different angles. Here is part one using different movements and tension techniques.

Make sure to watch the video and download the PDF file for the workout

Section 13: Build BIGGER Calves by Training Everyday Part 2
04:07

This is part 2 of a 3 part series to building bigger calves fast. Calves can be trained everyday by positioning your feet at different angles.


Here is video 2 using different movements and tension techniques.



Workout is as follows:



A1. Standing Barbell Calf Raises (Heels Touching). 7 sets 15 reps
Do 15 reps slow and controlled.

Section 14: Having Trouble Front Squatting? Try this instead
Front Squat Alternative (Safety Bar Squat)
08:10
Section 15: MASSIVE Arm Finishers (Add an Inch)
05:52

One of the best arm workouts that delivers huge arms is not training them with heavy weights but rather tension.

The fact is if you can’t feel it, you can’t grow it. If you want to get BIGGER by the day you have to feel your biceps contract in your arm workout or else you’re just throwing weight around.

Below is a great arm workout and I find it to be one of the best workout for bigger arms.

This is a massive arms workout that you can do on a regular arm day or as an arm finisher.

When doing any arm workout you want to fully supinate the wrist for a massive contraction and fully extend or lengthen by flexing the tricep.

Make sure to watch the video and download the PDF file for the workout

Section 16: Get BIGGER Quads (WITHOUT Squats)
05:16

Can you build BIGGER legs without squats? A better question to ask yourself is, can you feel your quads contract when you squat?


The fact is if you can’t feel it, you can’t grow it. If you want to get BIGGER by the day you have to feel your quads contract in your leg training or else you’re just throwing weight around.


Squats are not the only quad exercise for mass.


Below is a great quad workout routine and I find it to be one of the best leg workouts for overall quad definition and separation

Make sure to watch the video and download the PDF file for the workout

Section 17: BONUS! An Orgainized 12 Week Wokout Plan (180 Muscle)
Article

Make sure to check out my other courses right here on udemy!

01:32

For Men (and Women) who want a flexible diet and workout plan to lose 10-20-30 pounds of belly fat while building muscle simultaneously in just 12 weeks...WITHOUT starving yourself or living in the gym...

Get 180 Muscle Right NOW for 50% OFF Using This Coupon Code=>https://www.udemy.com/the-180-muscle-method/?couponCode=Limited+50%25+OFF

Is This You?

  • Have you been BUSTING your ass in the gym and have LITTLE to NOTHING to show for it?
  • Have you been in the gym for years and years but still struggle to put on any amount of size-able muscle gains while losing that stubborn 10-20-30 pounds of belly fat?
  • Do you want a flexible diet and workout plan without starving yourself with the so called, "Chicken and Broccoli" diet or living in the gym?
  • Do you want more "Confidence" around your friends, dating relationships or your job?
  • Do you lose motivation easily?
  • You can't afford a personal trainer or nutritionist?

And Finally... Do You Ever Get The Feeling Of Just Giving UP?

THAT'S WHY THE 180 MUSCLE METHOD IS BUILT FOR YOU! YOU'LL NEVER HAVE TO WORRY ABOUT THESE ISSUES AGAIN.

The 180 Muscle Method  Is A 12 Week Transformation Program That Uses The “Secret Metabolic Intensifier”  Protocol That Turbocharges The Size Of Your
 Muscles, Give You Strength and Incinerate Stubborn Belly Fat…
All At The Same Time! Leaving You Feeling Leaner, Stronger, Motivated and Energized ALL In Only 180 Minutes A Week!

What's The Significance To The Number 180?

  • The Number 180 You might be wondering the significance of the number 180? The number 180 is the most important number in this program because it is the number that has the most scientific significance in 180 Muscle.
  • Antagonist/Agonist The term One Eighty literally means, “Opposite Direction.” The entire 180 Muscle method program is a complete 12 week workout program where you train antagonist/agonist muscle groups or (opposing muscle groups).
  • 180 Minutes A Week (4 Days)One Eighty is representative of the number of minutes in the program (180 minutes a week). Train only for 45 minutes a day, 4 days a week which equals 180 minutes total a WEEK!
  • 180 Most Optimal The number 180 was chosen because of the fact that it is the MOST optimal number for many of these variables when it comes to unleashing your body’s own anabolic hormones for maximum muscle growth – naturally!As will be explained in the program, 180 minutes a week has been proven to be the most optimal amount of time you need a week to notice any amount of muscle gains.
  • Reps One Eighty is the ideal amount of reps (90 reps antagonist/90 reps agonist) needed to not only build size but, to burn stubborn fat all over your body.

With 180 Muscle You’ll Be Able To:

  • Experience volcano-grade burns that will take your physique to places it's never been before
  • Experience a body-altering effect that feels unlike anything else. It's time to grow again by awakening every untapped and underutilized muscle fiber.
  • Learn techniques that will help to ensure every single workout is a winning workout and that out-performs the previous workout.
  • Use a very specific finishing move (DRTS) that will help to flush blood and nutrients into the muscles when added to the end of your normal body-part workout
  • Maximize every single ounce of your strength potential and catapult you physique into the next league.
  • Builds what I like to call, “Confidence Boosting Muscle” that leaves you UN-Stoppable!

Get 180 Muscle Right NOW for 50% OFF Using This Coupon Code=>https://www.udemy.com/the-180-muscle-method/?couponCode=Limited+50%25+OFF

06:33

Make sure to check out my TurnAroundFitness Blog for more FREE content!

"Your ultimate FREE source for diet plans, workouts, motivation, and expert advice on building muscle, losing fat and gaining strength."

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Instructor Biography

Tim Ernst, Udemy Instructor Teaching 18+ Courses and 25,077+ Students!

About Tim Ernst:

Tim is a personal life transformation coach. His main areas of expertise is in personal development, personal transformation, fitness, web design, marketing, product and course creation, YouTube video creator, and productivity.

Tim is also the founder of TurnAroundFitness and 180Muscle. He is dedicated to helping Men and Women transform their lives in business and staying physically fit.

Udemy Elite Instructor

  • -18 highly rated, premium courses in full HD
  • -Over 25,077 happy and successful students enrolled, and growing
  • -433 positive reviews, and growing
  • -New content added every week
  • -Content creation based on student need (*send me a message or post to the discussion section in any of my courses and I will create new content to help you toward your goal)


Enroll now to...

  • -Lose Weight
  • -Burn body Fat
  • -Build Lean Muscle
  • -Know exactly How to Eat and When
  • -Learn Unique Methods to Building Lean Muscle
  • -Create stunning Udemy Courses
  • -Be more productive
  • -Learn Web Design
  • -Marketing
  • -Product Creating
  • -YouTube Video Creator
  • -And so much more....


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