Best Muscle Building Exercises

           

     I guess that you probably already know that Compound Exercises are best for building Muscle Mass, that is clear. I appreciate them a lot more than Isolation Exercises and in order to Gain Muscle and also Lose Fat, your Workout Program must contain a lot of Compound Workouts.

With those exercises, all old school bodybuilders made their body so muscular and strong. Strength is very important too to achieve your muscle building goals so lift heavy and with not so many reps and you will see results. Along with good Hypertrophy Meal Plan and great Hypertrophy Workout Plan you must see results. 

1. Bench Press 

This is my favorite exercise and I always put it as no. 1 in my pushing workouts and my upper body workouts. With Bench Press, you can become more strong and add muscle to your chest primarily and also for your shoulders, triceps, and traps. Muscles that are affected by Bench Press are often most important for most beginners in bodybuilding but you also must give attention to your Upper Back and Lower Back if you want to get the proportional body and also to don't get damaged.

Here is a tutorial on how to do Bench Press correctly and with good form from Buff Dudes YouTube channel:

2. Squat

King of lower body exercises, absolutely. If you want to be big and strong and have the whole body developed you must input Squats in your workout routine. It is good Mass Building exercise, probably the best. What Bench Press is for Upper Body that Squat is for Lower Body. They are both very important.

3. Pull Up / Chin Up

There are many variations of this exercises but the main classification is on Pull Up and Chin Up and the difference between those two is a grip stance, overhand or underhand. Underhand grip, Chin Up, works Biceps significantly more but still is very good for Upper Back. If you can't do many pull ups don't give up, do them on every back workout day in the beginning of training and you will do more and more every time. There is nothing better for big and muscled upper backs and also big biceps than Pull Up or Chin Up.

 Jeff from AthleanX channel on YouTube explains the importance of Pull Ups and Chin Ups for back training and difference between those two. Watch this video and learn to do those two exercises properly and why are they different.

Other important compound exercises:

I consider these three exercises as most important for strong and muscled body and I will just mention some others. But with those three exercises only you can build big muscles and be very fit and strong. Use them separately and also add some weights on the belt or between your legs if you can do many pull ups and chin ups.

Other great Mass Building Compound Exercises are:

• Military Press (Overhead Press)
• Dips (For chest or for triceps, also you can add weights)
• Dead Lifts (Become incredibly strong)
• Rows (Bent-Over Row, T-Bar Row, Machine Rows)
• Pull Down Machine (Great for those that can't do any pull up)
• Lunges

3 Exercises for Strength and Muscle Mass

You will only need these 3 exercises to get big and strong together with proper nutrition and caloric surplus.

These 3 Exercises are my personal recommendation and I am writing about my proven methods for muscle gains. Building muscle doesn't have to be complicated like that you can read on many websites and blogs or on YouTube, it is probably more simple that you thought. You need to:

1. Lift heavy weight from 6 - 12 reps with barbell or dumbells
2. Consume all macro-nutrients (proteins, carbs, and fats) and eat a lot
3. Rest yourself to get your muscles to grow while you sleep

Is it looking complicated for you? Probably not. In this post, I will focus on 1 rule for muscle growth - training and exercises.

To engage your muscles for growing the best workouts are compound exercises and you will have to add more weight as you get bigger and stronger. Add about 5 pounds in every next training if it is possible. You won't add it every time, but try to lift heavier weights every time, that is the point. Sets range should be from 6 - 12 reps for muscle growth. That are some important fact for muscle growth, so let's start with mentioning the exercises and how you can get big with only 3 exercises (not about 50 like other fitness instructors say).

• Bench Press
• Squat
• Bent-Over Row

Why these exercises?

These three exercises are enough to build all muscles, they are compound exercises and are stimulating muscles to grow. Doing Bench Press engaging mainly chest then also deltoids and triceps.  Squats engage our lower body muscles and Bent-Over Row is great for building huge lats and biceps and also rear shoulders. With these three exercises, we can gain muscle mass and become stronger. 

For more strength gains we have to lower the reps so try with 6-8 reps to gain more strength and muscle mass in same time. As you get stronger you will also become bigger.

If you want to make some variations then change Bench Press for Incline Dumbbell or Barbell Press, change Squats for Dead Lifts or Lunges and change Bent-Over Rows with Pull-Ups or T-Bar Rows. 

With those variations, we have Whole Body Training Program for muscle mass and strength. Do these exercises three times a week and alternate them every next training. 

EXAMPLE:

Monday

1. Bench Press, 6-8 reps, 4 sets

2. Squat, 6-8 reps, 4 sets

3. Bent-Over Rows, 6-8 reps, 4 sets

Tuesday

1. Incline Dumbbell Press, 6-8 reps, 4 sets

2. Dead Lifts, 6-8 reps, 4 sets

3. Pull Ups, 8-10 reps, 4 sets (add more weight if it become easy for you)

Wednesday

1. Bench Press, 6-8 reps, 4 sets

2. Squat, 6-8 reps, 4 sets

3. T-Bar Rows, 6-8 reps, 4 sets

Here is an amazing program for strength and muscle gain for you and try it for one to two month then tell me about the results.

Check out my posts about nutrition for muscle mass gain and you will have a complete plan to follow. Good luck!

Exercises for Wide and Strong Upper Back

Exercises for Wide and Strong Upper Back

     You know that lats are one of the biggest muscle on our body and gaining size in lats you can gain a popular V-shape of your body and you will look very bigger. Having a strong chest and arms is great, but if you want to have balanced muscles and great posture you must do Exercises for Upper Back (Lats, Traps, Rear Shoulders). Having wide back is something that many people will notice on you if they see you on the beach or in the gym, they will not just notice muscles that you see in the mirror. Wide and Strong Back is something that many guys will respect you for.

To build your upper back you have to train Traps, Lats and Rhomboid muscles, not just Lats. Best exercises for training upper back are compound exercises like Rows where you can engage all those three muscles. There are a lot of pulling exercises that you can do for wide backs, let's start from best exercises:

 1. Pull Ups

Yes, Pull Ups are one of the first exercises ever that existed before gyms and machines and it is still one of the best exercises for Upper Body. Many guys can't do even a one Pull Up and that is a shame, there are alternatives for Pull Ups that they can do before they start training Pull Ups. 

Do Pull Ups whenever you training Back and you will see increase of reps in some time. When you manage to do more than 12 Pull Ups you can then add some weight between your legs or on belt or weighted vest so you can still build muscle with Pull Ups.

2. Bent-Over Rows

It is the one of the best exercises for developing a strong and big upper body. There are two variations of this exercise,  Row with Overhand Grip and Underhand  Grip Bent-Over Rows. Underhand Bent-Over Row (Supinated Grip) will hit your Lower Lats and Biceps more.

3. Lat Pulldown and Seated Cable Row

These Machine exercises are very good to hit your Upper Back muscles and to make them Wide and Strong. Arnold Schwarzenegger preferred to a lot of these exercises for his Wide Lats and they are very good to stimulate Lats. Do this Machine training after big Compound Lifts because Bent-Over Rows and Pull Ups are harder workouts and they will naturally build your back bigger and wider and you will gain more muscle mass on your whole upper body.

You will only need those exercises to build big and wide upper back, try it on your Back Workout day and you will see how they are effecting your Upper Back.

Best Exercises to Build Muscle

BEST EXERCISES TO BUILD MUSCLE

           

     Yeah, you probably know that I am thinking on Compound Exercises, that must be clear. I appreciate them a lot more than Isolation Exercises and in order to Gain Muscle and also Lose Fat, your Workout Program must contain a lot of Compound Workouts.

With those exercises, all old school bodybuilders made their body so muscular and strong. Strength is very important too to achieve your muscle building goals so lift heavy and with not so many reps and you will see results. Along with good Hypertrophy Meal Plan and great Hypertrophy Workout Plan you must see results. 

Don't be afraid of hard workouts, just learn how to do any exercises with perfect form and you won't damage any muscle. Lift heavy and add more weight every training session.

1. Bench Press 

This is my favorite exercise and I always put it as no. 1 in my pushing workouts and my upper body workouts. With Bench Press, you can become more strong and add muscle to your chest primarily and also for your shoulders, triceps, and traps. Muscles that are affected by Bench Press are often most important for most beginners in bodybuilding but you also must give attention to your Upper Back and Lower Back if you want to get the proportional body and also to don't get damaged.

Here is a tutorial on how to do Bench Press correctly and with good form from Buff Dudes YouTube channel:

2. Squat

King of lower body exercises, absolutely. If you want to be big and strong and have the whole body developed you must input Squats in your workout routine. It is good Mass Building exercises, probably the best. What Bench Press is for Upper Body that Squat is for Lower Body. They are both very important.

3. Pull Up / Chin Up

There are many variations of this exercises but the main classification is on Pull Up and Chin Up and the difference between those two is a grip stance, overhand or underhand. Underhand grip, Chin Up, works Biceps significantly more but still is very good for Upper Back. If you can't do many pull ups don't give up, do them on every back workout day in the beginning of training and you will do more and more every time. There is nothing better for big and muscled upper backs and also big biceps than Pull Up or Chin Up.

 Jeff from AthleanX channel on YouTube explain the importance of Pull Ups and Chin Ups for back training and difference between those two. Watch this video and learn to do those two exercises properly and why are they different.

Other important compound exercises:

I consider these three exercises as most important for strong and muscled body and I will just mention some others. But with those three exercises only you can build big muscles and be very fit and strong. Use them separately and also add some weights on the belt or between your legs if you can do many pull ups and chin ups.

Other great Mass Building Compound Exercises are:

• Military Press (Overhead Press)
• Dips (For chest or for triceps, also you can add weights)
• Dead Lifts (Become incredibly strong)
• Rows (Bent-Over Row, T-Bar Row, Machine Rows)
• Pull Down Machine (Great for those that can't do any pull up)
• Lunges