The best exercises for muscle building

If you ask athletes in gyms why they torture themselves on the training floor several times a week, the answer is almost always the same: It's about the Muscle building. In a society where statistically there are more and more overweight people, the fitness trend has arrived, especially in the younger generation. No wonder, muscle building makes us more resistant and makes us look better. But what are the best exercises to achieve the goal?

Muscle building throughout the body

To train your body optimally, whole-body exercises are recommended. They work several muscle groups at the same time and are therefore more effective than pure isolation exercises. You don't always have to lift weights, much is possible with your own body weight. The day when the legs are trained is often skipped. That it is nevertheless essential to train them should be clear to you. One of the best exercises for building muscle at all trains exactly this region of the body.

 

Squats (Squats)
Squats are extremely strenuous, but lead to success. Not only do you use most of your leg muscles, but you also have tension in your back and abdomen. Squats stabilize your body and belong in every training plan. With different variations, such as sumo squats, you bring variety into your program.

Deadlifts
The Deadlift shifts the center of gravity to the lower back. However, this technically challenging exercise also strengthens your legs. However, be careful with the execution if you are still a novice. Doing deadlifts incorrectly can do tremendous damage to your back. When done correctly, however, it builds muscle and prevents common back problems.

Use your weight

It doesn't always have to be the heavy weights on the dumbbell bar that help you build muscle. Often it is enough to use your own body. Even the warriors of ancient Rome knew how to get in shape without a gym.

Lat pull
You will of course first Pull-ups come to mind. With the normal version of the exercise you train your biceps, shoulders and the upper part of your back. Challenging are the Lat pull-ups. Here you grasp the pull-up bar in the upper grip and pull yourself up behind your head. Pull-ups have the great advantage that they can be performed almost anywhere and offer many possibilities for variation.

Now we are missing the muscle development in the triceps to complete the arm. You can also use this with your body weight.

Dips (simplified variant)
Dips additionally train your shoulders and back. If you do the dips wide rather than tight, you can take some pressure off the triceps and shift it to the chest.

 

It goes to the weights

With your own body it is possible to train your chest area, but here additional weights are advantageous. The classic is the popular Bench Press. With hardly any other exercise you will work with more weight and drive your muscle building so quickly. But again, make sure you do it correctly. It helps neither your health, nor your muscle building, if you perform the exercise incorrectly, just to create a few kilos more. Other gym-goers will also smile at you rather than marvel at your strength. Should you need some variety, the Incline Bench Press the alternative. As the name suggests, the bench and therefore your upper body is slightly upright. The execution remains the same.

Think about the variety

As good as the presented exercises for muscle building may be, if you train monotonously, you will not succeed. Vary the number of repetitions to give your muscle new stimuli. You don't always have to go for maximum strength to build as much muscle as possible. Also, check with your trainers about new exercises. Even if it takes some time to learn the new thing, it will be worth the work. Nothing is more important to our bodies than getting new stimulation. However, you don't necessarily have to change exercises. When doing deadlifts or squats, there are different variations in the movements and starting positions. This distributes the load more to the previously less stressed muscle groups, without you having to learn a completely new exercise.

Good exercises for muscle building are characterized by the fact that they do not train only one particular muscle group. However, isolation exercises used correctly can give you the finishing touch. There is no one solution for the dream body, training plans must always be individually created and processed. Experienced athletes will know best what is good for their body. As a beginner, it is advisable to first seek advice from a trainer. For all athletes, however, discipline and perseverance are the cornerstone to building muscle.