When it comes to getting fit the goal of almost everyone is to build muscle. Unfortunately, many people struggle with how to begin building muscles.
When creating a workout there are several exercises that should be a part of your routine if you want to build a solid amount of lean mass. However, it’s important to change things up and keep your muscles guessing when you go to the gym in order to get the most out of every workout.
Here are seven exercises that should be part of your regimen if your goal is to build muscle:
On days that you are working your back make sure that deadlifts are a part of your routine. This exercise is great for building strength and thickness in the lower and middle portion of your back. Deadlifts are typically best done at a later point in the workout, but can be done at any time during your routine.
If you want muscles in your legs you are going to have to do squats. There is just no way around it. Technique is extremely important when it comes to doing squats. Make sure that your back is arched from the time you pick up the weight until the time that you put it on the rack.
Your head should be back, looking up as much as possible during the entire set. During the squat your feet should be a little more than shoulder width apart and your chest should be out. Imagine sitting into a chair. It may be worth it to grab a chair and practice sitting down to get the feel for the movement.
3. Bench Press
For most individuals this is the best possible way to build chest muscles. However, the issue that many people run into is that they have poor form during their bench presses. The first step in doing a good bench press is choosing a weight that you can handle. Many people think that they should go heavy, but it is better to go a bit light. This allows you to keep your form and work your way up to heavier weights after time.
4. Power Clean and Press
This is a great exercise for developing power and stimulating growth as it hits many of your muscles. Even a difficult press will be a very easy clean or power clean, and a challenging clean will be significantly more than you can press. So if you want to work shoulders, or do presses ‘for mass’ just do them from the rack. I do clean and press on shoulder day when i’m doing training splits. I find that it’s the best time to do them.
Occasionally I’ll just do presses, and do power cleans on back day but that is pretty rare. Power cleans hit your traps really hard (if you do them right), and most times I will group traps with shoulders so it all works out. I also find a good bit of difference between presses from the rack, and clean and press. Even if I just do one clean and then multiple presses.
5. Military Press
The military press should be done on days where you are working your shoulders. This move is great for getting a wide thick look on top. Some people prefer to go in front while others prefer to go behind their neck when performing this move. Do what feels comfortable and make sure that your elbows stay back during the entire set.
6. Straight Leg Deadlifts
Include this exercise on days that you are working your hamstrings. This is a simple movement, but you have to keep your form in check. Your lower back should be arched, head back, and chest up.
When it comes to cutting you up and promoting a nutrient-partitioning milieu conducive to building and maintaining a lean, muscular physique, sprinting simply cannot be beat. Many people live in constant fear that too much cardio will cause them to lose muscular size and strength.
These fears are not unfounded as too much cardio will, indeed, eat away muscle tissue and cause strength losses. This is the traditional, steady state, outdated lame cardio done on a machine. Instead of cardio that just burns fat or just improves your cardiovascular system or, worse yet, does neither of those but just causes muscle loss, there is actually such a thing as muscle building cardio. But technically it’s not called cardio. I hate that word. We call it conditioning.
My favorite types of conditioning that will actually build muscle simultaneously are sprints. You can choose from hill sprints, sled or prowler sprints, the bottom line is to sprint one way or another. If you have knee issues kettlebell, swings and snatches would be a great option for you.
Another often forgotten conditioning method is rope jumping. Sprints will build up the hamstrings and glutes tremendously. Sprints are also one of the best forms of abdominal training you could do. You ever see the glutes and abs on a sprinter? You want yours to look like that? Then get sprinting.
These are seven of the best exercises to help you build muscle. The exercises listed above should be a part of every solid workout routine. Change things up regularly and maintain clean eating habits and you will see gains in muscle in no time at all.
Keep training like monsters.
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