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Bodybuilding – Best Exercises To Do To Build Muscle And Gain Weight
If you’re hungry to start adding more muscle to your frame, you need to pay careful attention to exactly what you’re doing with your workouts. If you don’timplement the right types of weight training exercises into a bodybuilding program, your results will be less than stellar.
Here is a list of each muscle group and the best movements to do for each. Make sure these are included in your program – and that you lift within the 5-8 rep range with maximum effort and you will be sure to start seeing good muscle growth. Note that you should only choose one or two exercises for each muscle group, as doing more will be too much volume for most people and may involve overtraining.
Quads
-squats, lunges, split-squat, deadlift (with knees bent)
Hamstrings
-Romanian deadlift, one legged deadlift, deadlift with feet placed on a 2-3″ block (toes must be on the block with the heel still on the floor)
Chest
-regular bench press, closed grip bench press, including bench press, decline bench press
Back side
– over bent over row, horizontal row, close grip row, reverse grip row, pull-ups, lat pull-down
Shoulders
-military press, dumbbell shoulder press, behind the neck barbell press
Abs
– hanging leg raise, plank while balancing arms or feet on a medicine ball, leg raise (make sure the back is always kept flat on the floor)
Now you’re probably thinking, ‘What about the biceps, triceps?’ What most people forget is that if you do the above exercises and lift heavy, you’ll actually get a really good bi and tri workout too, so you won’t need to do much isolation work. Reverse grip rows for example are excellent for targeting the biceps muscles, while close grip bench presses really target that triceps muscle.
So, if you really want to, throw in one or two sets of an isolation exercise at the end of your workout, but do NOT make them a priority. They will only emphasize the movements that will give you much better results.
Remember, you only have so much recovery ability, so if you spend a lot of energy on these ‘small’ exercises that don’t really deliver, you’re definitely not maximizing the success you see.
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