The Top 10 Muscle Building Exercises

Bodybuilder performing the barbell curl

1) The Deadlift

Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift.

No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?”

A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. » Read more

How to Build Muscle Mass In Each of The 8 Main Muscle Groups

Man performing the squat exercise

With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.

While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.

In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.

Let’s get right to it. » Read more

Meal Plan For Skinny Guys To Build Muscle

King tiger prawn on a bed of rice

“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please.”

If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress.

These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. “I’ll pack on all the weight I can now, then melt off the fat later,” was the common motto. » Read more

Ladies Arm Toning Exercises

Young lady performing a push-up

Whether you want to wear a tank top or a slinky dress, your arms are going to take center stage.

And while you might not think of your arms as being overweight, a lack of tone can make them appear out of sync with the rest of your trim and muscled body.

To help firm things up, you need arm toning exercises that not only build muscle, but also do so without adding bulk. Thankfully, it’s much harder for women to add bulk to their bodies, so these arm toning exercises are only going to tighten things up – just in time for the warmer months and that special occasion you’ve been dreading.

It’s easy for many women to focus on their lower bodies as that is where most women tend to accumulate weight. But if your arms are out of shape, this can make your body appear unbalanced. Your arms need to be strong in order to help you maneuver through your day as well. » Read more

How To Do Press Ups Correctly

Physically fit man doing push-ups at the park

Also known as pushups, press ups are a great way to tone and shape the upper body without requiring any exercise equipment. They can be performed no matter where you are and cover a majority of the upper body musculature which makes them the perfect addition to any strength training workout.

Which muscles do press ups work?

Press ups are extremely effective for toning the upper body, but the muscles that are targeted specifically include the pectoral muscles and the triceps. The pectoral muscles are the chest muscles that stretch cross the breast plate, while the triceps are the muscles that run along the back of the upper arm.

There are also some benefits to the deltoid region of the shoulders as well. If you move your hands in different positions for the press ups, you can also affect different sets of muscles. » Read more

What Are The Best Exercises For The Chest Muscles?

Young man with six pack abdominals

What are the chest muscles?

The chest muscles are the pectoralis major and pectoralis minor, hence the popular slang, ‘pecs’ in reference to the chest. The bigger of the two, the pectoralis major covers the sternum, the clavicle and joins the shoulders to the upper arms.  The pectoralis minor is below the pectoralis major.

What do these muscles do?

The chest muscles are responsible for moving the arms in and out, that is close to the body and away the body, as well as rotation of the shoulders and shrugging. Chest muscles are also important for good posture.

Chest workouts are an important part of the exercise routine for certain groups of sports people: tennis players, swimmers, rugby players and any other sport where you have to lift or throw an object. » Read more

How To Do Perfect Dips

What are dips?

Dips tend to work a number of muscle groups at the same time, namely, shoulders, chest and arms (triceps). Dips are a resistance form of bodybuilding exercise that use a pushing motion to achieve the desired results. Dips are performed on various types of exercise machines and equipment, namely, parallel bars; power rings (used by gymnasts) chin dip and chest dip machines.

Techniques for performing dips

The techniques for performing dips are dependent on the types of dips being done. There are different types depending on the primary area being worked, chest dips, triceps dips for the arms, bench dips, the parallel bar dip and best of all, the free standing dip. » Read more

How To Do Pull-Ups Correctly

Man performing a pull-up

Pull ups are one of the most effective exercises you can do, and one of the simplest. The only equipment needed to do a pull up is a bar to pull up on.

But just because pull ups are simple, doesn’t mean they’re easy. Many people cannot perform even one pull up. But, if you add this exercise to your strength training routine, you’ll see a significant increase in your strength.

Which Muscles are Worked When Performing a Pull Up?

Pull ups work the major muscles of the back, the upper arms and the shoulders all at once. » Read more

What Exercises Can You Do With a Weighted Vest?

A weighted vest

One of the best pieces of equipment that you could add into your workout program if you want to move away from the normal dumbbells and barbells selection is a weighted vest. Let’s take a closer look at what this is all about.

What is a Weighted Vest?

A weighted vest is going to be great for adding additional resistance in many of your exercises while allowing your arms and hands to stay free. For those who are new to strength training, they can also provide a slight amount of added resistance while still allowing you to really focus on the movement pattern.

The nice thing about the weighted vest is that you can add more or less weight to it, changing how much of a stress load you’re placing on the body in an instant.

Let’s now look at five great exercises that you should consider doing with a weighted vest. » Read more

What To Consider Before Buying a Rowing Machine

A rowing machine is a device that simulates the movement and action of a rowboat or rowing shell. Technically, it is known as an ergometer, a term usually abridged and referred to as erg or ergo. A rowing machine has handles that function as oars as well as a movable seat sliding to and fro.

At the head of a rowing machine, there is a device termed as the flywheel. This is basically a store of kinetic energy and each time the seat moves to the front, the flywheel’s rotational energy pushes the seat and the rower, back to the starting position.

Thus, the entire apparatus works like a modified elastic band, with the stretching occurring when the rower moves forward and the reassuming of shapes occurring when the rower eases up to allow the flywheel to take over. The operation of a rowing machine might sound complicated but in reality, it is fairly simple to use.

There are many small and large manufacturers that make rowing machines. » Read more

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