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Build Big Muscles
Effective
Muscle Building Program
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What Are The Most Effective Exercises To Build
Muscles?
This is perhaps one of the most common question
for guys who are starting an exercise program to build nice well toned muscle
mass. That is why when it comes to selecting the best muscle building
exercises from the thousands of different weight lifting options that are so
popular these days, it can be a head scratching task to narrow the list down
to a manageable number of only the most effective exercises.
What
you find with most of the exercises that are making the rounds in the gyms
these days is that each and every movement is either a derivative of one of
the basic free weight exercises or a unique application or movement designed
to target specific muscle groups. So if your objective is to build muscle huge
mass fast, then it's crucial that you put together a short and manageable list
of the solid muscle building exercises that have been proven to stimulate
muscle growth.
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While
it is true that any weight training exercise will stimulate muscle growth up
to a certain point, it is not the complete picture. This is because there is
one style of free weight training in particular that has stood the test of
time and that is the basic free weight compound exercises. This is because
compound movements are the most basic free weight exercises around and are
extremely effective at helping you increase your muscular strength and helping
you pack on
muscle mass fast.
The
beauty of free weight compound exercise movements lies in the fact that they
allow you to train with heavy weights through a complete range of motion that
includes multiple muscle groups and multiple joints. This allows you to
stimulate muscle growth in more than one muscle group by performing only one
exercise. Therefore if you stick to these types of muscle
building exercises you are guaranteed to get the most out of your time in
the gym. That being said, there are a lot of free weight compound exercises
and variations of those exercises, so which ones are the best for stimulating
effective muscle growth?
As
with anything in the bodybuilding and fitness industry, the specific exercises
that you choose to incorporate into your workouts regime should be based
completely upon your preferences and objectives. What works well for someone
may be impractical for you, so take the time to identify the best muscle
building exercises for you and get to work!
Below
is my favorite list of the most effective muscle building exercises. These are
the exercises that make up about 95% of all of my weight training workouts.
While they are fundamentally basic exercises, focusing on these muscle
building exercises 90% of the time allows you to continue to enjoy increases
in strength and muscle growth in a very short time. However, they must be
executed in perfect form to avoid gym injuries and for the best result.
The best and most effective muscle building
exercises are :-
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Barbell Squat
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Lunges (Barbell or Dumbbell)
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Weighted Step Ups
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Deadlift
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Stiff Legged Deadlift
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Barbell Rows
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Dumbbell Rows
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Pullups
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Lying Triceps Press
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Overhead Triceps Extensions
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Barbell Curls
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Alternating Dumbbell Curls
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Bench Press (Barbell or Dumbbell)
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Incline Press (Barbell or Dumbbell)
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Standing Barbell Shoulder Press
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Seated DB Shoulder Press
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Barbell Shrugs
You may probably have noticed that some of these
exercises are technically not compound movements. You see, in order to target
certain muscle groups such as your biceps and triceps, you will need to
perform some isolation movements. In order to make sure that I'm getting most
out of them, I incorporate isolation exercises that allow me to train with a
heavy weight. Any movement that restricts my movement too much will not allow
me to train heavy.
So
stop overloading your workouts with less effective isolation movements and
start getting the most out of your time in the gym. If you include these basic
but effective muscle building exercises into your workouts and put some effort
into training hard and heavy, you will soon begin to gain strength and muscle
mass quicker than you ever thought possible.
Now
get back to the gym and start kicking butts to get
real big muscles quickly!
Best Wishes
Nick Andrade
Author - Nick Andrade is a certified personal trainer
and lifestyle and weight management consultant who specializes in helping
people gain muscle mass quickly and naturally. If you found these muscle
building exercises helpful make sure to check out the free exercise
demonstration videos and instructions at Gain-Muscle-Workout-Less.com.
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