When looking to build significant muscle mass and strength the body requires a number of essential core exercises and nutritional supplements. Athletes and gym users will need to insert the following compound lifts, which target multiple muscle groups within the body simultaneously, into their workout and exercise regime: Barbell Bench Press This exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. Barbell Squat This exercise focuses on the development of the quadriceps, glutes, hamstrings and lower back. Barbell Deadlift This exercise focuses on the development of primarily the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps Additionally, exercises such as Bent Over Barbell Row, Chins & Military Shoulder Press to work opposing muscle groups can also be added to compliment the core lifting exercises. Any other weight based exercises can be included, but without the core elements, any progress in size & strength will be limited and slow. For those involved in weight lifting or bodybuilding, a carefully monitored diet and the use of nutritional supplements are essential for gaining the desired results. A typical diet will consist of smaller and frequent meal throughout the day with each containing 40% protein, 40% carbohydrates and 20% of good fats. Most body builders will consume approx 6-8 meals per day with most containing lean meat/chicken/fish, a portion of rice/potato and some vegetables. It is also essential that at least 2 of these meals contain a protein supplement especially after exercise. Other essentials include creatine and glutamine which can be taken separately or as an all-in-one supplement depending on individual goals. Vitamins and fish oils will also play a key role and should also be consumed in the recommended amounts. Whey protein in particular is an essential supplement in order to build muscle. Whey protein, which has an has an amazing ability to be digested very rapidly, can be used by regular gym users and body builders to help muscle rebuilding and re-growth. The use of protein after heavy workouts not only increases levels of amino acids in one's blood and adds muscle mass, but it also helps open up blood flow in the arteries by inhibiting an angiotensin-converting enzyme which constricts the veins. This in turn, ensures a better supply of oxygen and nutrients to your vital organs, tissues and muscles to help rebuild and repair muscle tissues. Whey protein is commonly ingested as a dietary supplement and you should use one that provides your body with a constant supply.