Posted 2023-05-10
Let's create a list of the most effective exercises for building muscle mass, starting with the most general and moving towards more specialized exercises.
The barbell back squat is a fundamental exercise for enhancing leg strength. It places a static load on the muscles of the upper and lower back and involves a similar number of muscle groups, encompassing about two-thirds of the total muscle mass. Squats also boost testosterone production and, along with deadlifts, are the cornerstone of mass training. To build mass effectively, one should perform these exercises with a weight that allows for only 4-5 repetitions.
Variations of deadlifts and squats, such as front squats and back deadlifts, are less effective because they work different muscle groups and are less efficient at various angles. However, they may be more effective at targeting specific muscle groups. For instance, the Romanian pull is excellent for developing the thigh muscles. The primary objective of exercises targeting large muscle groups is to activate numerous motor elements simultaneously, which enables working with heavy weights and breaking the maximum number of muscle fibers possible.
The bench press is the most effective exercise for promoting chest and triceps muscle growth, particularly when performed with a narrow grip. Like the squat and deadlift, the bench press is a compound exercise involving multiple joints, including the elbow and shoulder joints. It is recommended to perform the bench press at least twice a week.
Push-ups on bars are highly effective for building triceps muscles, accounting for up to 2/3 of arm volume. Complementing them with French presses can lead to a significant increase in muscle mass, but not necessarily endless pumping of biceps. The chin-ups on bars and barbell squat are the only exercises that involve movement around several reference points (elbow and shoulder) for triceps.
The standing barbell press, also known as the soldier, army, or military press, is the best exercise for developing deltoids, especially when performed alternately from behind the head and from the chest. The primary load is on the front deltoid bundle, and another exercise is necessary to pump the middle - the largest one.
The overhead dumbbell press is excellent for pumping the middle head of the deltoids. When approaching the top dead center, slightly tilting the dumbbells inward isolates the deltoids, reducing the load on the triceps, following Larry Scott's advice.
The dumbbell press allows the exclusion of the front deltoid bundle, which is engaged in the barbell press, thus stimulating chest muscle growth.
When performing arm bends with a barbell for biceps, using a straight bar is recommended as the EZ bar is more comfortable but does not engage the internal short bundle of biceps muscles. It is recommended to perform bicep curls until failure without limiting the number of repetitions. Cramping and pain in the biceps are signs of moving in the right direction, but experienced athletes can achieve nausea, although it is only an intermediate stage.
Below are some exercise suggestions organized by muscle group for those who do not want to read the entire blog:
Breast
Bench Press
Dumbbellbell Bench Press
Back muscles
Pull-ups (with weights)
Deadlift
T-barbell pulling
Weightlifting (straight or backward grip)
Biceps
Standing barbell curls up on biceps
"Hammer"
Reverse narrow grip pull ups
Triceps
Push-ups on bars (with weights)
Bench press with narrow grip
Quadriceps
Weightlifting squat
Knee press
Lunges
Thigh biceps
Romanian deadlift
Bench press
Front deltoids
Army bench press
Arnold Bench Press
Delts (middle)
Dumbbell press in sitting position
Army bench press
Delts (rear)
Chest dumbbell bent over
Dumbbell curls on stomach
Calves
Deadlift (standing)
Toe raises in sitting
Gluteus muscles
Romanian deadlift
Dumbbell lunges
Trapezius muscle
T-weights
Weight pulling in a slant
Ready for some grind?
Building muscle mass requires consistent effort and dedication, focusing on exercises that target large muscle groups and engage multiple motor elements simultaneously. This guides aim is to provide an overview of some of the most effective exercises for beginners in bodybuilding, starting with weightlifting with the legs and progressing to more specialized exercises for specific muscle groups. Remember to vary your routine, challenge yourself with heavier weights and increasing intensity, and fuel your body with proper nutrition. With persistence and hard work, you can achieve your goals of building muscle mass and achieving a healthier, stronger body.Let's create a list of the most effective exercises for building muscle mass, starting with the most general and moving towards more specialized exercises.
List of excersises
Weightlifting with the legs is a highly effective exercise that engages over 60% of the body's muscles, including the quadriceps, gluteal muscles, biceps of the thigh, lumbar muscles, trapezius, rhomboid, and small and large circular muscles of the back. Additionally, it places a static load on the brachioradialis, deltoid, and biceps brachii muscles. This exercise stimulates the synthesis of testosterone, the most important endogenous anabolic hormone. It is recommended to perform this exercise at least once a week, on a day separate from when squats are performed (for example, on a Friday if squats were done on Monday or Tuesday).The barbell back squat is a fundamental exercise for enhancing leg strength. It places a static load on the muscles of the upper and lower back and involves a similar number of muscle groups, encompassing about two-thirds of the total muscle mass. Squats also boost testosterone production and, along with deadlifts, are the cornerstone of mass training. To build mass effectively, one should perform these exercises with a weight that allows for only 4-5 repetitions.
Variations of deadlifts and squats, such as front squats and back deadlifts, are less effective because they work different muscle groups and are less efficient at various angles. However, they may be more effective at targeting specific muscle groups. For instance, the Romanian pull is excellent for developing the thigh muscles. The primary objective of exercises targeting large muscle groups is to activate numerous motor elements simultaneously, which enables working with heavy weights and breaking the maximum number of muscle fibers possible.
The bench press is the most effective exercise for promoting chest and triceps muscle growth, particularly when performed with a narrow grip. Like the squat and deadlift, the bench press is a compound exercise involving multiple joints, including the elbow and shoulder joints. It is recommended to perform the bench press at least twice a week.
Push-ups on bars are highly effective for building triceps muscles, accounting for up to 2/3 of arm volume. Complementing them with French presses can lead to a significant increase in muscle mass, but not necessarily endless pumping of biceps. The chin-ups on bars and barbell squat are the only exercises that involve movement around several reference points (elbow and shoulder) for triceps.
The standing barbell press, also known as the soldier, army, or military press, is the best exercise for developing deltoids, especially when performed alternately from behind the head and from the chest. The primary load is on the front deltoid bundle, and another exercise is necessary to pump the middle - the largest one.
The overhead dumbbell press is excellent for pumping the middle head of the deltoids. When approaching the top dead center, slightly tilting the dumbbells inward isolates the deltoids, reducing the load on the triceps, following Larry Scott's advice.
The dumbbell press allows the exclusion of the front deltoid bundle, which is engaged in the barbell press, thus stimulating chest muscle growth.
When performing arm bends with a barbell for biceps, using a straight bar is recommended as the EZ bar is more comfortable but does not engage the internal short bundle of biceps muscles. It is recommended to perform bicep curls until failure without limiting the number of repetitions. Cramping and pain in the biceps are signs of moving in the right direction, but experienced athletes can achieve nausea, although it is only an intermediate stage.
Below are some exercise suggestions organized by muscle group for those who do not want to read the entire blog:
Breast
Bench Press
Dumbbellbell Bench Press
Back muscles
Pull-ups (with weights)
Deadlift
T-barbell pulling
Weightlifting (straight or backward grip)
Biceps
Standing barbell curls up on biceps
"Hammer"
Reverse narrow grip pull ups
Triceps
Push-ups on bars (with weights)
Bench press with narrow grip
Quadriceps
Weightlifting squat
Knee press
Lunges
Thigh biceps
Romanian deadlift
Bench press
Front deltoids
Army bench press
Arnold Bench Press
Delts (middle)
Dumbbell press in sitting position
Army bench press
Delts (rear)
Chest dumbbell bent over
Dumbbell curls on stomach
Calves
Deadlift (standing)
Toe raises in sitting
Gluteus muscles
Romanian deadlift
Dumbbell lunges
Trapezius muscle
T-weights
Weight pulling in a slant