Looking for a workout to build muscle but don’t know where to start? When considering exercises to help you build muscle out of the sea of exercises that already exist, it would only make sense to start with exercises that—with exception of personal injuries—should be a staple in every muscle-building focused workout program.
Reason being? They focus on the largest muscle groups in your body while working more than one isolated muscle at a time. So not only do you get the benefit of growing more than one muscle group by performing these exercises, but focusing on them also gives you a better bang for your buck as far as time invested.
Deadlift
If I could only do one exercise for the rest of my life, I would most certainly select the deadlift. It not only works more muscles (both upper and lower body) than any other exercise, but it also dramatically improves your posture by strengthening your glutes, back muscles, and core. In addition, there is a tremendous functional benefit from performing the deadlift by increasing your grip strength, reducing aches and pains in your back from day-to-day activity, as well gaining some cardiovascular benefit due to the deadlift’s intensity. Making daily tasks like lifting items or going up the stairs much easier is an additional benefit of including the deadlift in your workout routine.
Squat
Now coming in at a very close second to the deadlift for one of the most anabolic (muscle building) exercises, would be the squat.The squat completely stimulates your lower body muscles such as your quadriceps, hamstrings, calves, glutes etc.,and also strengthens your core and upper back. Additionally, much of your upper body gains extra benefits when squatting, especially as you learn to squat with heavier weight, as these secondary muscle groups such as your back, shoulders and arms, help you stay safe, stable, upright and maintain proper form while performing the movement.
Bench Press
The bench press, known to many as the holy grail of upper body workouts to build muscle as it focuses primarily on the pec/chest muscles. Due to the positioning of the movement however—and especially as the intensity of the exercise increases as weight is added—your triceps, shoulders, lats (latissimus dorsi), core and grip strength all gain additional benefits. As far as upper body focused exercises are concerned, it’s really second to none.
Pendlay Row
The Pendlay row is a barbell row in which the bar starts from the floor on each rep. This exercise helpsincrease maximal back strength and explosiveness in the deadlift. On top of this, Pendaly Row’s tax the hamstrings, glutes, core and lower back as needed to keep you in good position and resist the bar’s momentum during your row. The Pendlay row is primarily known for being a power lifters exercise, keeping the bar heavier with lower reps as originally intended. However, given the compound nature of the exercise and all the additional muscle groups that are being used, it makes an excellent and efficient exercise to add to your muscle building workout arsenal even with moderate to high reps.
Overhead Press
The Overhead Press can yield tremendous benefits for muscle growth, but beginner’s should approach with caution and make sure to use proper form.. The Overhead press helps increase the size and strength of your shoulders, chest muscles, and triceps as well as improving core and grip strength. The Overhead press also has a tremendous carry over effect, as its benefits can be seen functionally in day-to-day tasks requiring the lift of everyday items over head or out in front of you (or even in recreational sports such as softball or skiing). If you’re looking for a workout to build muscle that will have a direct impact on your daily life, the overhead press should be at the top of your list.
These exercises work perfectly in routines designed to build muscle. No matter how far along in your fitness journey, whether you’re building your beginner workout or looking to build muscle at a professional level, these staple routines can be implemented and adapted to give you your desired results. Looking to do more than build muscle? Check out our guide on how to develop a balanced workout routine!
Looking for a workout to build muscle but don’t know where to start? When considering exercises to help you build muscle out of the sea of exercises that already exist, it would only make sense to start with exercises that—with exception of personal injuries—should be a staple in every muscle-building focused workout program.
Reason being? They focus on the largest muscle groups in your body while working more than one isolated muscle at a time. So not only do you get the benefit of growing more than one muscle group by performing these exercises, but focusing on them also gives you a better bang for your buck as far as time invested.
Deadlift
If I could only do one exercise for the rest of my life, I would most certainly select the deadlift. It not only works more muscles (both upper and lower body) than any other exercise, but it also dramatically improves your posture by strengthening your glutes, back muscles, and core. In addition, there is a tremendous functional benefit from performing the deadlift by increasing your grip strength, reducing aches and pains in your back from day-to-day activity, as well gaining some cardiovascular benefit due to the deadlift’s intensity. Making daily tasks like lifting items or going up the stairs much easier is an additional benefit of including the deadlift in your workout routine.
Squat
Now coming in at a very close second to the deadlift for one of the most anabolic (muscle building) exercises, would be the squat.The squat completely stimulates your lower body muscles such as your quadriceps, hamstrings, calves, glutes etc.,and also strengthens your core and upper back. Additionally, much of your upper body gains extra benefits when squatting, especially as you learn to squat with heavier weight, as these secondary muscle groups such as your back, shoulders and arms, help you stay safe, stable, upright and maintain proper form while performing the movement.
Bench Press
The bench press, known to many as the holy grail of upper body workouts to build muscle as it focuses primarily on the pec/chest muscles. Due to the positioning of the movement however—and especially as the intensity of the exercise increases as weight is added—your triceps, shoulders, lats (latissimus dorsi), core and grip strength all gain additional benefits. As far as upper body focused exercises are concerned, it’s really second to none.
Pendlay Row
The Pendlay row is a barbell row in which the bar starts from the floor on each rep. This exercise helpsincrease maximal back strength and explosiveness in the deadlift. On top of this, Pendaly Row’s tax the hamstrings, glutes, core and lower back as needed to keep you in good position and resist the bar’s momentum during your row. The Pendlay row is primarily known for being a power lifters exercise, keeping the bar heavier with lower reps as originally intended. However, given the compound nature of the exercise and all the additional muscle groups that are being used, it makes an excellent and efficient exercise to add to your muscle building workout arsenal even with moderate to high reps.
Overhead Press
The Overhead Press can yield tremendous benefits for muscle growth, but beginner’s should approach with caution and make sure to use proper form.. The Overhead press helps increase the size and strength of your shoulders, chest muscles, and triceps as well as improving core and grip strength. The Overhead press also has a tremendous carry over effect, as its benefits can be seen functionally in day-to-day tasks requiring the lift of everyday items over head or out in front of you (or even in recreational sports such as softball or skiing). If you’re looking for a workout to build muscle that will have a direct impact on your daily life, the overhead press should be at the top of your list.
These exercises work perfectly in routines designed to build muscle. No matter how far along in your fitness journey, whether you’re building your beginner workout or looking to build muscle at a professional level, these staple routines can be implemented and adapted to give you your desired results. Looking to do more than build muscle? Check out our guide on how to develop a balanced workout routine!
