The Essential Guide for Muscle Building Exercises.

When you start your weight training journey, you should devote your time and effort to better yourself at these 4 exercises to develop strength and Mass.

Top Muscle Building Exercises

#1- Squats.

Almost every strength athlete who’s been asked the question “What’s the King of all exercises?” has screamed “SQUATS!” in a blink of a second. Squats is the definitive cure for the epidemic of ‘Chicken Legs’. Although crowned as the King Of All Lower Body Exercises, several types of research have proven the facts that Squat not only increase your testosterone (Essential hormone for muscle growth) significantly but are also essential to develop your Shoulders(Particularly the rear deltoid) and Lower back. Although highly beneficial, this exercise needs to be executed in a correct manner to avoid injuries.

Method:

Firstly, the feet should point away from each other at the start of the movement. Then, keeping your chest up, slowly descend to a position where your hips are below the parallel level to the floor. Then without arching your back, rise to a position where your knees are straight. Do not jerk your body or your legs while doing this.

> Don't be the ass to grass.

> Keep your core tight while squats.

#2- Deadlifts.

This is an extremely strenuous exercise that engages your entire posterior chain, primarily the back and hamstrings. Hence, I would suggest doing these at the end of your back day. At the face of it, the movement is extremely simple.

Method:

Just bend down and pick the barbell off the floor. Trust me, it’s not that easy. To avoid injuries, bend down in a manner similar to the descent of the squat. Then lift, all the while ensuring your back doesn’t coil up. This exercise, when done in a proper manner, adds a ton of beef to the upper back, traps, and forearms and works on the abs. Hold your core muscles tight.

#3- Bench Press.

The King of Upper body exercises. It’s highly important to master this movement if you wish to develop impressive Pecs, Front Deltoids and Triceps. Heck, even the lats and biceps are involved in a properly executed bench press.

Method:

When lying down on the bench bring your shoulder blades as close possible and grip the bar with a complete intent to rip it in half. Then in a smooth controlled manner, lower it ALL THE WAY down to your nipples. Always remember half reps= half the gains. Once on your chest count to 1 and push the weight all the way until your elbows are straight.

>Always do warm up before Bench Press.

#4- Military Press.

This one is essential for building cannon ball-shaped Deltoids and traps that start from below your ears. Basically, it works the entire shoulder griddle and effectively deals with any posture defect, when done in combination with deadlifts.

> Always do upper-Body warm up to avoid any injury.

Method:

Just start with the weight at the upper chest and push it overhead until your arms are straightened. When done standing, this movement is excellent and keep your core tight which also helps you deal with any balancing issues that you might be dealing with. When done in a seated position, ensure that your butt and lower back stick to the seat to avoid injury.

If you can't afford gym then this post must be for yours.

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