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Health Fitness Articles
Nick Andrade - Author Of 3 Most Effective
Muscle Building Exercises.
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The 3 Most Effective Muscle Building Exercises
If you want to build muscle mass, there are a few
of the muscle building exercises that you just cannot ignore. While "muscle
building experts" will tell you that there are hundreds of fancy exercises
that you need to be performing if you really want to build muscle mass, it is
simply not the whole truth.
Over the years, I have whittled the list of
the "must do" weight lifting exercises down to only 3 basic movements that I
feel will give you the best chance at building muscles, stripping off body fat
and getting into amazing muscular bodyshape.
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Each of these extremely effective muscle
building exercises all have one very important thing in common. They all allow
you to train with a heavy training weight that forces you to use multiple
muscle groups to complete the exercise are basic movements that have been used
for years by top bodybuilders.
So if you really want to build muscle mass,
then the bulk of your workouts need to be centered around muscle
building exercises that allow you to
train hard and heavy through a complete range of motion that incorporate
multiple muscle groups. Yes, it is just that simple.
As such, you can limit your exposure to
isolation exercises that don't fit the muscle building exercises criteria by
either performing them after your main exercises are completed or simply
skipping them all together! Isn't that fun?
If you learn how to construct your workouts
from the best muscle building exercises, your body will grow very quickly. On
the other hand if you pieced together weight lifting workouts composed
primarily of isolation movements, then your muscles probably will not grow.
Period!
So in order to "cull the herd" so to speak
and whittle this list down to the 3 most effective muscle building exercises,
I had to cut out a bunch of really good exercises and simply stick with the
movements that I would perform if my time were serverely limited.
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The First Most Effective Muscle Building
Exercise - The first muscle building
exercise that makes this list is the back squat. Not much needs to be said
here. The back squat fits all of the criteria above and goes one further by
stimulating muscle growth in a ton of different muscle groups rather than just
a few.
Stick with heavy back squats performed with
an impeccable form. This exercise completely jacks up the amount of growth
hormone and testosterone flowing through your veins and will literally force
your body to build muscle mass quickly.
The Second Most Effective Muscle Building
Exercise - The dead lift made it to the
list. No need to get fanciful with differing grips or foot positions as the
basic dead lift itself will stimulate muscle growth just fine.
Dead lifts make the cut due to the fact that
you can really pull a lot of weight while dead lifting and because dead lifts
incorporate nearly every muscle in the back half of your body as well as your
quads, abs and stabilizer muscles and biceps. This is a great
muscle building exercise for adding new muscle mass to your frame once you
think you can't gain any more muscle.
The Third Most Effective Muscle Building
Exercise - The third muscle building
exercise that I consider to be essential is the good old fashioned dumbbell
bench press. The dumbbell bench press allows you to train with very heavy
weights that require the use of not only your pecs, but your shoulders, lats
and tons of stabilizer muscles as well. You can really stimulate some serious
muscle growth by switching up the position of your hands during the dumbbell
bench press.
Small seemingly insignificant tweaks to your
hand positions allow more emphasis to be placed on your shoulder or pecs as
well as allowing you to target both the upper and lower portion of the muscle.
If you center the majority (not all) of your free weights workouts around
these 3 muscle building exercises and either stick the isolation movements to
the back of the workout or leave them out all together, and you allow for
sufficient rest interval between sets, you'll be able to train with some very
heavy weights.
Anytime you can up the poundage’s a bit and
target multiple muscle groups at the same time, (assuming your bodybuilding
diet is adequate) you're going to build muscle mass pronto.
If you do nothing other than just heavy
squatting, heavy dead lifting and heavy dumbbell bench press, you will
definitely begin to build a well rounded physique that was absolutely
jam-packed with rippling muscle! So there you have my shortlisted must-do
muscle building exercises that are proven to ignite
muscle growth quickly and naturally.
Best Wishes
Nick Andrade
The author of this article Nick Andrade
is a certified personal trainer and an avid natural bodybuilder who
specializes in helping people build muscle mass naturally. Check him out at gain
muscle mass .
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