These particular exercises let your body develop the fast-twitching muscle fibers that encourage growth of muscle mass. Since acceleration is required, plyometric exercises are not unlike ballistic moves. For example, during plyometric push-ups, you would pull your hands off the floor and lift your body as high as possible. If you want to gain muscle mass, you should be dead-lifting, bench-pressing and squatting. These three types of exercises can assist you with getting in shape fast and build muscle quickly. These three should be the core of your routine, and then build on additional exercises from there.