Showing posts with label muscle building exercises. Show all posts
Showing posts with label muscle building exercises. Show all posts
January 29, 2018

The Best Exercises to Include In Your Muscle Building Routine

As you go about you workout routine, it is important to discover the best muscle building exercises that you can be doing. This will point you in the right direction by eliminating wasted time, and mobilizing you to spend your energy on exercises that are proven to provide excellent results. Fortunately, there are a number of time-tested, basic exercises that have consistently provided outstanding muscle and strength gains for professional athletes, bodybuilders, powerlifters, and for anyone willing to put in the required level of work.

Muscle Building Routine

The benefits of muscle building exercises are well documented. Incorporating them into your workout routine will build lean muscle mass, which will increase your body's metabolism, allowing you to burn fat more efficiently. It will also lead to significant strength gains. An added benefit to doing these exercises is that they work more than one muscle group in your body at once, providing you with greater payoff for your effort. Given these benefits, lets take a look at some of the top muscle building exercises that you should consider incorporating into your daily workout routine.

The Details - Let These Exercises Take Your Muscle Development To New Levels:

Squats: Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.

Lunges: This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.

Deadlifts: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.

Bench Press: Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There also are several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.

Dips: A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.

Overhead shoulder press: Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done seated or standing, with a barbell or using dumbbells. Two huge favorites are seated dumbbell presses and seated behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.

Push-ups: One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can't get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.

Rows: The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and seated cable rows are also an excellent option.

Pull-ups: This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.

Curls: Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.

Sit-ups/Crunches: Like push-ups, sit-ups and crunches can be done basically anytime, even if you can't get to the gym. Done in in several sets, they work the abdominal muscles very effectively.

The Bottom Line:

When you engage in these exercises as part of your regular workout routine, you can be confident that you are doing some of the very best muscle building exercises for your body. Because of their effectiveness at working the various muscle groups, none of them should be done on back-to-back days. Make sure that you establish a routine in which you work specific muscle groups in each workout, and then rest those muscle groups for at least the next day. Do your homework and research some sample workout routines to determine how to structure your workouts for the week, and how many sets and reps of each exercise to do. The important thing is to find a routine that works for you while incorporating many of these basic exercises into it.

December 10, 2017

Muscle Building Exercises

The Top 7 Muscle Building Exercises

An effective workout comprises doing a number of sets of different muscle building exercises. Many people waste valuable time in the gym because they don’t know how to construct a proper work out. If you are looking to gain muscle and strength, choosing the right muscle building exercises will save you time, money and effort. The exercises below are the best for building muscle and should be incorporated into any good workout program.

Muscle Building Exercises

1. Squats.

Muscle Building Exercises
Squats are the best of the top muscle building exercises. They are performed with a barbell and if available on a squat rack. Not only do squats build up massive leg muscles, they also work on most of the muscles of the upper body if you get your posture correct. If you are not doing squats you are missing out on the fastest way to build muscle.

2. Deadlifts.

Muscle Building Exercises

Deadlifts are another barbell only exercise that will have you packing on muscle mass very fast while building your overall body strength quickly. They work miracles for anyone looking to get six pack abs. Rated as a close second to squats in terms of building multiple muscle groups, deadlifts are an absolute must if you want to spend your time effectively in the gym.

3. Bench Press.

Muscle Building Exercises
There are many very effective forms of bench press including the flat bench barbell press, the flat bench dumbbell press, the incline bench barbell press and the incline bench dumbbell  press. They all form the staple muscle building exercise for building upper body muscle mass and upper body strength. Very effective due to the number of different muscle groups they engage for a lift. Increase your bench press and you will notice great increases in many other upper body exercises.

4. Pull ups.

Muscle Building Exercises
An excellent muscle building exercise that uses your body weight, pulls up are very effective for building your back, biceps and shoulders. To realise how effective pull ups are you will notice that even the fittest and strongest lifters can only do a few pull ups. Start out slow but try and increase the number of pull ups you can do every week. You will notice a big difference.

5. Overhead Press.

Muscle Building Exercises

Another solid choice of exercise, the overhead press works the shoulders and arm muscles making it a very effective way to spend your time in the gym. There are many variations of the overhead press (sometimes called the military press) which can be done with either barbells or dumbbells.

6. Dips.

Muscle Building Exercises

Dips are performed on a parallel bar dipping station. They use your body weight as the resistance and are another excellent way to build up a strong and muscular upper body. Dips work the chest, shoulders and triceps very effectively.

7. Rows.

Muscle Building Exercises

This challenging muscle building exercise is probably the best upper back exercise there is. Rows can be done with both barbells and dumbbells. The old fashioned T-bar rows are still a very effective way of building the upper back as are seated cable rows.

You will notice that most of these exercises are performed using either barbells, dumbbells or your body weight as resistance. Avoid machine and cable exercises as much as possible as they never come close in effectiveness to free weight exercises.

You can find out more about building muscle quickly while burning fat from Build Muscle and Lose Fat by Eating Plants by Chris Willitts, the creator of V3
December 03, 2016

Best Chest Exercise at Home

Perfect Push Ups - The Best Chest Exercise at Home to Build Your Chest

Never underestimate the raw muscle building power of the push up. Many athletes have built incredible upper bodies with this one simple exercise. Herschel Walker and Bo Jackson both come to mind as athletes with incredible chest and arm development from cranking out hundreds of pushups each day. It is so effective because it is a movement that requires complete core stabilization and raw functional strength to do correctly. US Marines end up doing thousands of push ups in the sand pits of Paris Island during their 13 weeks of training to build their physiques - I spent many days face down in the sand there!

Push Ups to Gain Muscle Fast

The pushup not only works your chest muscles but it also targets the delts and triceps. When done correctly in a plank position you will also be working your abs and obliques for stabilization. By forcing your body to stay perfectly straight during the movement you can actually get a great ab and core workout that is better than doing hundreds of mindless useless crunches. There are so many variations of the push up to give yourself a complete workout.

You can do them with feet elevated on a bench or chair to work different angles and you can even do them with your back arched high doing the push up movement at an angle rather than straight up and down - this is hard to explain without a picture but get yourself into pushup position and then walk your hands up closer to your feet while this raises your butt in the air. Lower yourself down slowly so that your torso moves slightly forward at an angle. You will feel some direct focus on your upper chest and delts giving your chest a more thorough workout.

Proven Muscle Building Exercises

Perfect push ups are the best chest exercise when you don't belong to a gym. They are also a great finishing movement at the end of a chest workout at the gym as you can completely burn the pecs out to their max at the end of your workout. If you want to know how to gain muscle mass fast then you need to know that it is also necessary to have a workout program that has been used by others and gives consistent results.

The best way to gain muscle mass fast is to follow these tried and proven routines. Free Bodybuilding Routines [] and top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.