Building muscle is not easy and it can be very time consuming. However, to see quality results it is absolutely essential that the appropriate muscle building exercises are performed. It is also essential that you have a good diet as much of your progress will be noticed according to what you eat. If your macronutrients are on target, then you will simply want to make sure that you have a workout program with effective exercises for muscle growth.
Here is a list of three of the most effective muscle building exercises for men.
The deadlift is widely considered as the most effective weight lifting exercise in existence. The main reason for this is that it engages virtually all muscle groups of the body. It activates the hamstrings, quadriceps, gluteus maximus, lower back, abdomen, latissimus dorsi, rhomboids, hands, forearms, trapezius, and much more. As the best all-around compound exercise, the deadlift is a vital part of any male muscle building workout program.
This is a tough exercise to perform correctly. It is recommended that you start by just lifting the bar and make sure that you are working with proper form. Watch many videos (especially Rippetoe’s demonstration) and possibly find a personal trainer at your gym to help you out. One very important tip is to allow yourself a complete stop at the bottom of each rep so you have time to check your form and re-adjust if needed.
The squat is also a very effective compound exercise and it is widely viewed as the most effective exercise for the leg muscles. It puts a tremendous amount of stress on the quadriceps, hamstrings, and gluteus maximus. Many are not fans of working the legs, but a proportionate muscle growth is essential to have the most muscular physique possible. This exercise is also not nearly as tough as the deadlift so you should have no problem getting the form down properly. One tip though would be to make sure that you squat as low as possible – ATG (“ass to grass”) squats are considered as the most effective and put the most stress on the leg muscles.
3) Bench Press
The bench press creates a completion of the list by making it consist of all the official powerlifting exercises. This particular exercise primarily engages the pectoral and tricep muscles. There are many bench variations that allow for more or less stress to certain parts of the chest. You can also increase or decrease the load to the triceps with different grip variations. The bench press is a massive chest building exercise and should be found in every weight lifter’s workout program. The bench press is also not difficult to perform and the only tip is to make sure that you bring the bar as close to the chest as possible so you get the full range of motion.
This list consists of three of the most effective muscle building exercises for men. They would also be recommended for women that are looking for overall muscle growth. If you are looking to put on size, then you should absolutely make sure that these three are in your workout program. You can play around with variations of the exercises and see if any are preferred, but at first stick to the basics and make sure that your form is perfect.
These muscle building tips were taken from the Kyle Leon Somanabolic Muscle Maximizer program. It is a comprehensive weight training and nutrition guide that helps men and women build solid muscle without gaining fat. Check out the site for more information.