Too often we are given the wrong information regarding the most effective way to build muscle. There is a lot of bull that makes building muscle seem like an impossible task to ever achieve. However, I am all about being efficient, simple, and realistic. I believe that many people make building muscle far more complicated that it needs to be, but it really is not. If you are consistent, knowledgeable, and dedicated then you will get your results, I don’t care who you are. This is the all you need to know article about training to build muscle.
First, keep in mind that this article will focus strictly on the training aspect of building muscle. Remember, that diet and training work synergistically to build the frame you desire. With that in mind, let us begin by first explaining the exercises that build the greatest amount of mass. I will name the top 3 exercises for every major muscle group.
Chest
- - Decline Bench Press
- - Incline Bench Press
- - Parallel Dips
Shoulders
- - Military Press
- - Lateral Raises
- - Clean and Press
Back
- - Bent over Barbell Rows
- - One Arm Dumbbell Rows
- - Deadlifts
Biceps
- - Chins
- - Preacher Curls
- - Incline Seated Dumbbell Curls
Triceps
- - Decline Tricep Extentions (Skull Crushers)
- - Dips
- - Close Grip Bench Press
Quads
- - Squats
- - Leg Extentions
- - Hack Squats
Hamstrings
- - Stiff Leg Deadlift
- - Standing Leg Curls
- - Lying Leg Curls
Calves
- - Seated Calf Raises
- - Standing Calf Raises
- - Donkey Calf Raises
Ok, there you have it. These are proven to be the best mass builders per muscle group. Do you notice that the best mass builders are the ones that work multiple muscle groups in one exercise? Good, because these are the compound lifts. They should be included first in your workout, and make up most if not all of your workout. Your workouts should be quick and efficient.
When you do a weight lifting session, always keep it at least under 75 minutes. Afterwards, your body starts to release stress hormones to adapt to this load, you start to burn muscle and hold fat, and your workout goes to crap. Do not waste time in the gym. Get in, get out and post workout.
Before we go into actual training programs, there is much more to be said about training.
Related posts:
- Bodybuilders and Power Lifters
- The Basics of Building Muscle
- Chest Workout 3-9-08
- Links
- Rotator Cuff Exercises
