The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

What You Must Know About Muscle Building Exercises Revealed in Four Basic Steps

I like to keep things straightforward when it comes to building muscle. It’s easy to get caught right up in the hoopla of exercises and hot new products . Theses fancy exercises and products use long “scientific like” words and explanations to show you they work to build the most muscle.

In this article I’m going to get back to fundamentals. I am going to show your three muscle building exercises why you should be doing them and you can’t manage not to do. These three exercises are essential for any serious training program and are the grass roots of building muscle.

You might find it difficult to trust, but with these three exercises alone you can pack on a serious quantity of muscle. I refer to these exercises as the “center” to any great program. I begin with these three basic exercises and build the plan around them when I start planning I muscle building application for a client.

3 heart muscle building exercises:

Squat
There is no argument about it. The squat is chiefly a leg building exercise. Subsequently bending at the knees and hips are almost parallel to the floor. And then push the barbell back to the starting location.

Secondary muscle groups include the lower back, to a certain extent your shoulder muscles and adductors. As you are able to see many muscle groups are recruited for this particular exercise making it the largest exercise and biggest possible muscle builder.

Like all the heart muscle building exercises, you need to make the squat the first exercise that you do on your leg training day. You would like your legs and ready because it is the biggest exercise. If muscle building is your goal, aim for about 8-12 reps in the squat. A great warm up is critical because you will be lifting heavy weights. Squatting is quite nerve-racking for the lower body, especially the knees, so 5-10 minutes on the treadmill and a few lights squats upward are urged.

Bench Press
For years the bench press was used to measure a lifter’s strength. How often have you been asked “how much do you bench?” I bet you have never been asked how much do you squat or how many chin ups can you do.

The seat is a straightforward yet exceptionally powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your own back on a flat bench, grasp the barbell at slightly wider than shoulder hold and press the bar directly down to your chest.

The bench press is the largest upper body contractor since it lets you move the most amount of weight possible. This is its advantage over the dumbbell press. With a spotter’s help you could also push yourself to lift heavier weights. There are also other complex bench press techniques like board presses, bench press negatives and chain presses. See our link at the base for more information.

Broad hold Chin Up
In case you were only going to do one exercise to work your back this would be it. The broad grip chin up is the ultimate test of an lifters power to weight ratio. This muscle building exercise is quite demanding in the body.

The wide grip chin up primarily hits on the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms. Begin in a “hanging” position with your arms completely stretched. Pull yourself up until your lower back to starting location and can get your chin over the bar.

You may make use of the assisted chin up machine or lat pull down machine to reinforce your lats before attempting wide grip chin ups.

When you need to be doing these exercises

These exercises are the biggest muscle builders as well as the most taxing on your body so they must be done in the beginning of your workout to get the utmost benefits as I mentioned previously in this article. I would suggest that you just vary how you perform these sets each week and do up to 5 sets on each exercise. For instance, the first week you do pyramid sets up, the second week you pyramid down and you do straight sets the third week. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

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