The Three Best Muscle Building Exercises

Every skinny guy wants to know what it takes to gain weight and build bigger muscles but not everyone is prepared to accept the answer. When it comes to weight training, the honest truth is we are forgetting the basics which gets you the raw strength to pack on muscle. How do you think bodybuilders trained before all these fancy machines? They stuck to the basic compound movements that work, which include the bench press, squats, and deadlifts. These three exercises are essential for building muscle and I will explain why in this article.

If there was was one thing you could change in your training program in order to improve your results – let this be it. Stop doing all those “pretty boy” exercises like biceps curls and triceps extensions. Instead, in addition to using the bench, start doing some leg work. This change alone will have a huge impact on your results.

The reason this is so important is because these exercises will help achieve your weight gain goals a lot quicker. If you want to get bigger and stronger then you have to be prepared to give these three killer exercises a go.

You see the bench press, squats, and deadlifts are anabolic exercises. They use a lot of muscles in your body and they use them hard. The squat is “king of all exercises”, a heavy squat will work your calfs, quadriceps, hamstrings, glutes as well as your abs and back. It is a huge exercise. And using all of these muscles with a heavy weight causes your body to release mass loads of anabolic hormones like growth hormone and testosterone, which causes other muscles to grow, not just the muscles you are targeting.

Keep in mind that exercises like deadlifts, squats and the bench press use heavy weights. If you are a weight lifting beginner don’t make the mistake of cheating with these exercises to compensate for the extra weight. Increasing the weight when lifting with bad form does not mean you will gain more muscle. All it will result in is injuries and wasted time. Make sure you learn to do these exercises with proper form. Decrease the weight if necessary to get the technique right!

If you haven’t figured it out already, exercises which recruit large muscle groups and enable you to lift heavy weights are the most effective for building muscle. Think about the king of all chest exercises – the bench press! It’s considered to be the best upper body exercise because you can lift heavy with this exercise and it targets the entire pectoral area, deltoids, triceps, and even secondary muscles like the biceps and forearms. This is no different for squats and deadlifts which also work lots of muscles. If you have not been experiencing the muscle growth that you would like then maybe you need to start hitting the big muscle groups a bit harder.

Generally compound exercises like the bench press, squat, and deadlifts should be performed before isolation exercises. Whether or not you incorporate these exercises into your workout routines is your choice, but without them you are limiting your potential progress as they are proven mass builders. You might be surprised with just how quickly you will achieve your desired goals by implementing the three best muscle building exercises in your training routine.

by David on March 18, 2010 · 4 comments

Filed under Exercises & Workouts

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