Muscle building exercise and workout planning is best kept simple. It may be tempting to get swept up in the hype of the latest and greatest products and exercises, all promising to be the best. These fancy exercises and products may go so far as to use scientific language to explain how they are the best for building muscle.
This article provides the essentials. What follows are three core muscle building exercises that you should be implementing in your workout now. These exercises are the basic elements of building muscle and a key element in any serious training regimen.
Unbelievable as it may seem, by incorporating these three exercises, you can attain a significant amount of muscle. These are the core of any good workout routine. When planning any kind of muscle building program, it is important to begin with these three basics and expand from there.
1. Squat
For those looking to pack on serious mass, there’s arguably no better exercise than the squat. This exercise has the most significant impact on the leg muscles. Begin with a barbell at rest across your shoulders while standing straight. Next, bend at the knees and hips until your thighs are parallel to the floor. Stand back up to push the barbell into its original starting position.
This exercise predominantly affects the quadricepts, hamstrings and glutes. Secondary muscles including the lower back, adductors and shoulder muscles are activated to a lesser extent. Clearly, the squat engages many muscle groups, making it one of the most important with the highest potential for muscle building.
During your routine, you should always start leg training day with squats. Because it requires a good deal of effort, you’ll want to insure that your muscles are not yet fatigued. It is critical that you get a good warm up in first.
Squatting utilizes primarily the lower body, particularly the knees, so 5-10 minutes on a treadmill followed by low-intensity squats is a good idea. For muscle building, make your goal 8-12 reps.
2. Bench Press
There is no better muscle building exercise for the upper body than the bench press. Lifters have long used this exercise to measure strength. Try to recall a time that you were asked, “How much do you bench?” I would venture to guess that you’ve never been asked about your ability to squat or do chin-ups.
This simple, powerful exercise engages the entire pectoral region, deltoids and triceps. To execute the exercise, lie on your back on a flat bench. Grip the barbell just wider than the shoulders and press the bar straight down to the chest.
This activity reigns as the best upper body muscle building because it enables you to manipulate the largest amount of weight, unlike the dumbbell press. You can gradually increase your lifting to heavier weights with the assistance of a spotter. You may also use other more advanced techniques such as board presses, bench press negatives and chain presses. For more details, see the link below.
3. Wide Grip Chin Up
The simplest, most direct way to effectively build muscle in the back is the wide grip chin up. It is definitive measure of a lifter’s ratio of power to weight. Simple though it may be, it commands a great deal of effort.
The primary targets of the wide grip chin up are the lats as well as the entire upper back, biceps and forearms. In order to do this, you’ll need either a chin up bar or an assisted chin up machine. Grip the bar at points wider apart than the shoulders with palms facing away from the body. Begin by resting with arms extended in a hanging position. Then, pull yourself up so that you can place your chin over the bar and gently lower yourself back down.
The average person is not capable of doing a wide grip chin up without some form of training. Before attempting it, you can use the assisted chin up machine or lat pull down machine. Because this is a high-intensity exercise, it should be done early in your routine before you begin experiencing any fatigue.
When You Should Be Doing These Exercises
As previously stated, these are the three most effective muscle builders, and as such they are the most stressful for your body. Complete these exercises at the start of your routine in order to maximize their efficacy. I recommend 5 sets of each exercise in some variable form each week. One example might be to spend the first week doing pyramid up sets and the next week pyramid down with the final week being straight sets. By doing this, you prevent your muscles from acclimating to the exercises. Best of luck bulking up!
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