Are you new to lifting in the gym? Have you struggled to get bigger muscles despite practicing new strength routines and exercises? Are you still not seeing results?
If building muscle and getting stronger are your health aspirations, but you’re having trouble getting there, this article can help.
Keep reading to learn about five of the best muscle building exercises, as well as other tips for muscle growth.
Squats are one of the easiest and best mass building exercises. They focus on the leg muscles, specifically your quads, hamstrings, and calves. However, there are multiple variations of the squat that can target additional muscles.
Squats that utilize a wider stance will work your inner thighs and glutes, while a narrow stance will target the quads.
Another benefit of squats is that they can be done anywhere and without equipment. However, if you’re looking to challenge yourself, feel free to add weights or resistance bands. You can even compound your squat with an overhead press or curl to work arms and legs simultaneously.
The deadlift incorporates major muscle groups in the upper AND lower body. This is one of the most functional exercises because the movement appears in everyday life. When you pick anything up off the floor and even as you carry groceries, you mimic the deadlift.
The form is the most important part of the deadlift.
Stand with your feet shoulder-width apart, then bend from the hips as you lift a barbell upward from the ground keeping it as close to the shins as possible. Remember to keep your back straight. It may be helpful to have a friend or a fitness coach to watch your form.
In addition to barbells, deadlifts can be done with dumbbells or kettlebells.
- Bench Press
The bench press is the perfect upper body exercise that works the pecs, shoulders, and arms. Similar to the squat, implementing a wider or narrow form can target different muscles. A narrow form places more emphasis on triceps and forearms.
This exercise can be done on a bench with barbells or dumbbells.
Push-ups are another exercise that can be done anywhere and without equipment.
One of the best exercises for quick muscle growth, push-ups work the upper arms as well as the core. Position your hands shoulder-width apart, and keeping the body straight, lower to the ground until your elbows form a 45-degree angle.
Pull-ups are a time-saving exercise that enhances strength and endurance much faster than isolation exercises.
The process of lifting your full body weight can be difficult, and you may not succeed the first time. The best way to get better at them is through practice. Using an assisted pull-up machine can be a great way to start.
Alternatives to the Best Muscle Building Exercises
Unfortunately, utilizing the best exercises to gain muscle will only get you so far. Drinking enough water, getting adequate sleep, and incorporating rest days are vital for muscle growth.
The most important is diet. Eat plenty of carbs to fuel your workouts, and protein to maintain muscle mass and promote muscle growth. I recommend incorporating some of the best supplements for muscle growth, such as creatine and BCAAs, which can boost training performance.
Hopefully learning about the best muscle building exercises has inspired you to get into the gym. Incorporating these workouts into your routine will lead to major improvements in overall strength and muscle mass.
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