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Muscle Building Exercises
Most people into muscle building go to the gym because they want results and they want quick results. When we workout, we want to maximize our time and get from point A to point B with the least amount of effort while producing the greatest amount of gain. So what are the best muscle building exercises to help you explode your muscle growth? First off, for those that are beginners starting their muscle building, it is important to focus on compound exercises rather than isolation exercises.
By compound exercises, I mean those types of exercises that focus on large muscle groups and help increase your strength. When we talk about isolation exercises, those are the exercises that only target a specific muscle. The reason you start off with compound exercises is because you want to target all muscle groups to help speed up metabolism and increase your overall strength, this way, you get the maximum benefit of the workout rather than just focusing on one specific muscle, such as just your biceps. Below, I have assembled five explosive muscle building exercises that will give you maximum benefit with the least amount of effort.
If you want to find out the exact step by step routines to develop a stable foundation for muscle growth, the right exercises you should be doing, check out: Vince DelMonte's No-Nonsense Muscle Building Guide
Muscle Building Exercises #1: Bench Presses Although the bench press is synonymous with developing your chest muscles, it is a compound muscle building exercise. When you do the bench press, you will use a barbell with an overhand grip and basically you want to only bench press just enough to give your chest a workout. When you push up, exhale with an explosive motion and bring back down a bit slower as you inhale. Do not load on so much weight as to make it difficult or awkward for you to lift as this will lead to poor form when you perform this exercise.
Muscle Building Exercises #2: Bent Over Rows Bent over rows are a great way to work out several large muscle groups. Bent over rows are also performed with a barbell with an underhand grip. You want the grip to be about shoulder length and you start with your knees bent slightly and your torso bent over a bit. Basically with this muscle building exercise, lift the barbell about 4-6 inches off the ground, keeping your back straight as the starting position and you pull the barbell toward your stomach as you exhale and inhale as you bring it back down to starting position. Always remember to keep your back straight or arched as performing this incorrectly can lead to serious back injuries.
Muscle Building Exercises #3: Squats Squats are another one of those great muscle building exercises. With squats, you will develop your legs, but it will also focus on other large muscle groups as well, such as your back muscles. When you perform a squat, start with a barbell with the proper amount of weight which you can handle and basically have the barbell with the weights over your shoulders. You want to have your feet apart slightly more than shoulder length and you imagine yourself basically sitting or well, squatting. In this sitting or squatting position, all you do is explode up with your legs, head and eyes facing front and exhale, go back down again using your legs only as you inhale and return to starting position.
Muscle Building Exercises #4: Clean & Press / Military Press These are basically 2 exercises, but I wanted to include 2 presses in here as they are relatively similar with the exception of one move in the exercises.
The clean and press is basically an exercise performed with a barbell and you basically start with an overhand grip and you basically stand with your arms holding the barbell a little more than shoulder length apart with overhand grip standing straight looking forward. You then begin to twist or jerk it quickly to your chin level so that you have your palms basically facing up with the barbell and then you just push up above your head as you exhale then inhale as you bring it back down to chin level and then twist it back down to starting position with the overhand grip.
The military press is a similar press, but you perform the motion sitting down on a bench. You start off with a barbell on the rack and basically you take it off the rack and bring it to chin level with arms a little more than shoulder length apart and palms facing up. Again, you push up above your head as you exhale and then bring back down to starting position as you inhale.
Finally, one more thing about these exercises is that you can have the barbell brought in front of you at chin level or you can have the barbell in behind your shoulders to help develop your shoulders.
Muscle Building Exercises #5: Deadlifts Finally, you want to incorporate some form of deadlift into your workout because deadlifts workout several large muscle groups, such as your hamstrings, shoulders and back muscles. To perform this exercise, start off with an overhand grip on a barbell, about shoulder length apart. You want to lift the barbell off the ground with your knees bent a bit while keeping your back straight. As you bring the weight up, lift your body with your legs and stand up straight as you exhale. Slowly bring the weight back down keeping your back straight and back to starting position with the knees a bit bent.
The important part on this exercise is to keep your back straight as you can cause serious injury if you do not do this properly.
Well, there you have it, five very effective muscle building exercises that will explode your muscle growth and build strength at the same time. As you progress and your muscles develop, you can begin to perform more isolation exercises to focus in on specific muscles groups, but as a beginner, you want to incorporate these exercises into your routine and you should have a very stable foundation for further development in the future. You should also incorporate the muscle building techniques described in another section with these muscle building exercises for optimal performance.
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