The 5 Best Muscle Building Exercises

Here is a top 5 list of the best exercises you can do, with/without weights, to build muscle.

One important formula for muscle building is “time under tension.” Simply put, the amount of time your muscle contracts, the larger it grows. To make sure you maximize your muscle gains, you need to make sure that you are putting your muscles under tension for a good amount of time. This means doing the exercise slowly, churning out each rep slowly, not just hurrying through the set with improper form. Use strict form and do the exercise slowly to maximize muscle gains.

#1. Deadlift. The deadlift is an exercise that works one of the most neglected areas of the body; the back. What the deadlift does is put strain on your lower back, which in turn results in the familiar time under tension formula for muscle growth. A muscular lower back is vital to performing well in most types of sports.

To perform the deadlift, you will need a weighted barbell. Place the barbell just in front of you, and stand up. Slightly bend your knees and grasp the barbell, with one hand facing towards you and the other away from you. Keep your back straight at all times. Lift the barbell up until you are standing straight with straight knees. Lower the barbell till it nearly touches the ground and repeat.

#2. Pull up. For this exercise, you will need a bar, preferably across a door, on which you can hang without it plummeting to the ground. Put your hands on the bar with your palms facing towards you. Now lift yourself up, while keeping your back straight and your knees locked. Pull yourself up until your chin is over the bar, then lower yourself back down. Repeat.

This exercise works the back, the abs/core and your biceps especially. For an extra challenge, place your palms outward and do the exercise. This way, you work your forearms more.

#3. Benchpress. This is a very old exercise, and is also one of the best. It works mainly your triceps and chest. For this, you will need a weighted barbell and solid bench. Lie down face up on the bench. Hold the barbell above your chest. Push it up until your elbows are locked, then lower it slowly until it feather touches your chest. Lift back up again. Repeat.

This exercise is one of the best to build muscle. Make sure you train extra heavy on this exercise.

#4. Squat. This exercise can be performed without any equipment. Stand up. Now bend your knees until they form a ninety degree angle. Your back should be straight, and your thigh muscles greatly strained. Stand up again. Repeat. This exercise can be done holding a barbell across your shoulder or dumbbells in your hand to increase difficulty.

This exercise trains mostly your front thigh muscles; quadriceps. Again, train as heavy as possible with this exercise. Dumbbells/barbells are highly recommended.

#5. Push up. Everybody knows this one. Put your hands on the floor, palm down at shoulder width. Your body should be resting on your toes and hands. Keep your back straight and lower your body until your elbows for a ninety degree angle, or until your chest/chin touches the flower. Slowly lift back up again. Repeat.

Be very sure to keep your back absolutely straight for optimal results. This exercise works mainly the triceps and chest. It’s a great exercise for back muscles as well, and is one of the old favorites. There are a great many variations of it to increase difficulty.

Hope you enjoyed!

The 5 Best Muscle Building Exercises