When we talk about building muscle I prefer being simple. Nowadays, we can be caught up in the temptation of products and exercise plans that offer fast miraculous results. Generally, they explain some bodybuilding facts by using pseudoscientific words.
In this article, we will come back to the traditional methods and techniques that are always reliable and effective. This conventional training is related to three muscle building exercises that are vital for any successful bodybuilding program. Perhaps, you hesitate about this three muscle theory, but through them you will be able to build an important amount of other muscles. They are the heart of any good bodybuilding plan.
3 basic muscle building exercises:
Squat
The squat is the most important exercise for packing on more pounds. It is
mainly a leg exercise. The first step is to put a barbell across your
shoulders standing straight up. After that, you must lower the barbell down
up to your thighs are parallel to the floor. You will able to get this
position by bending at the knees and hips. Then, push the barbell back to the initial position.
If you are wondering which muscles you are working while doing this exercise, the answer is: quadriceps, hamstrings and glutes. There are a secondary group of muscles that also work during the practice. They are your lower back, adductors and shoulder muscles. Therefore, several muscles are involved in only one simple exercise. All the exercises considered being essential should be done first. In the case of the squat, it needs to be the first on your leg training routine.
If you want to become a bodybuilder, between 8 to 12 reps will be the ideal amount to build your muscles. As the squat may be stressful for the lower body, it is advisable 5-10 minutes on the treadmill and some light squats before starting doing stronger squats, in order not to get injured.
Bench Press
This exercise is focused on the upper body building. In the past, it was used to measure a lifter’s strength. Some people still ask you “how much do you bench?”
The bench is a powerful and easy exercise that has been designed to build the chest front shoulders and triceps. You must lie on your back on a flat bench, hold the barbell at a little wider than shoulder grip and press the bar straight down to your pectorals.
The bench press offers you the possibility of lifting the most amount of
weight possible. In addition, with the assistance of a spotter you can also
be able to lift heavier weights.
Wide grip chin up
If you have decided to add only one exercise to work your back, wide grip
chin up is the ideal one. This exercise enables bodybuilders to test their
lifter ability and it demands a great effort from the body. It targets the
lats, upper back, biceps and forearms. Before starting the exercise, you will need a chin up bar. You must hold the bar in a wide with your palms facing away from your body, with your arms totally extended. Then, pull yourself up to get your chin over the bar and then lower your body to find the starting position again.
Sometimes, this exercise will require some previous training of the back. It will depend on the physical condition and prior training of each person. It is possible to use the assisted chin up machine to work your lats before trying wide grip chin ups.
As it has mentioned above, these three exercises are the most important and
also the most powerful in any bodybuilding routine. Therefore, it is always
convenient to do them when starting your workout to obtain real benefits. You must take care of yourself when doing these exercises to feel healthy without any kind of injuries and to fulfill your ambition: build your body!
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