Top 10 Best Weight Training Exercises
The selection of exercises to build muscle mass is critical in achieving success in the gym.
If you want the very best muscle growth potential then you need to be performing the right exercises, period.
Even if you follow a strict muscle building diet and take all the right supplements, if you aren't doing the right movements in the gym then you simply won't get any results.
You may notice that all these exercises are what's called compound exercises. Compound exercises spark the most growth in the your muscles because they are very taxing on the body and they work multiple muscle groups at the same time.
So here you are, the 10 best weight training exercises that have been proven time and time again to spark major muscle growth all over your body. If you want to get massive then look no further than these:
If you had to choose only one exercise to perform in the gym it would have to be the almighty deadlift. No other exercise puts as much strain and pressure on your body as deadlifts do. They will work you from head to toe and are regarded by many as one of the best muscle building exercises of all.
When you perform deadlifts you are working so many muscles, including your whole back, neck, traps, glutes, hamstrings, quads, biceps, forearms, and your abdominals. There's no other exercise out there that is as good a strength tester as deadlifts. The big bonus you get out of doing deadlifts too is you will stimulate the release of anabolic hormones such as testosterone, and you will spark growth in all areas of the body.
You could say the Squat is just as important and powerful as the deadlift. I mean, they aren't called the "king of all weight lifting exercises" for nothing. Just like deadlifts, Squats will work you from head to toe and spark massive muscle growth all over your body, not just your legs.
There's no substitute for heavy Squats, and including them into your muscle building program is common sense. Most people will avoid them because they are hard work and put a lot of stress on your body, but if you perform them correctly you have nothing to worry about and you will reap the major benefits of squatting every week.
Next on the list of the best weight training exercises are chin ups. Chin ups are great upper body muscle builder, and stimulate almost every muscle from the traps down to the abdominals. You would be a fool to not include some sort of chin up exercise into your routine.
The bench press is the greatest of all pressing exercises for building muscle, especially for the whole chest area. It also works your shoulders and triceps.
Using a barbell for your bench press allows you to lift the heaviest weight and therefore stimulate your muscles more. The bench press is a great test of upper body strength and is regarded as one of the best muscle building exercises.
Also known as front press, overhead press, or shoulder press. The military press works your shoulder muscles like no other exercise can, and is crucial if you want huge, boulder-like shoulders. There are a few variations to the military press, and it can be done seated or standing, and either with a barbell or dumbbells.
Another very effective upper body builder, especially the arms. Bar dips on a parallel bar are great to stimulate the triceps, chest, and shoulders. Be sure to add weight somehow to increase resistance, for example with a weight belt or by holding a dumbbell with your feet (can be awkward but works well if done correctly).
One of the best weight training exercises to build your back and lats is the bent over row. This exercise can be done a number of ways, such as palms up, palms down, wide grip, close grip, and with an ez bar. Whichever way you choose, bent over rows are very effective at building the thickness and strength of your overall back, and also building your lats for that V look that most weight lifters are after.
Although not as common as other exercises to build muscle mass, good mornings are a very effective compound movement that works great as one of the staples of your mass gain routines. Good mornings will mainly work your lower back, glutes, and hamstrings, and are known to help improve your squat and deadlift to break through plateaus.
Yes, pushups are still one of the best muscle building exercises. They are great for beginners who are starting out to gain size and strength, and once you can do them easily enough you can add weight and/or do harder variations of the pushup to keep seeing strength and size gains.
Last but not least, the bicep curl. People put too much emphasis on their biceps and usually overtrain them considering that many of the above exercises will work your biceps too. But you still need a direct bicep exercise in your weekly routine, and bicep curls are the way to go. Again, there are many different variations to the bicep curl.