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Building Big Muscles
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.
Well defined muscles
Effective
Muscle Building Program
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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?
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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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