Valentin Bosioc
Some exercises are better than others when it comes to gaining muscle mass and strengthening your body. While all exercises provide various benefits, you usually won’t be doing most of them simply because they influence other parts of your body, or belong to the cardio group. You may be asking what the top exercises are, in regards to the muscle building category. We’ll get there soon, but before we do, it’s worth noting that, even when you’re doing the best exercises, there’s always a way to get more out of the entire experience. Cue the peptides! This substance has been gaining in popularity for quite some time. It’s a great addition to working out simply because it helps increase muscle mass even more. Many different types of peptides do different things; you can find out more about them if you visit Boss Peptides.
Barbell Squats
Barbell squats work the quadriceps. Keep your head forward and stand straight. The hip-width stance is your friend – do it. Turn your feet out as much as you can without feeling uncomfortable. Descend by flexing your knees and try not to move your hips. Keep your torso upright, and your knees aligned with your feet. Descend to the ground until your lower and upper legs make contact. This is when you ascend and lift upward.
Barbell Deadlifts
Time for the hamstrings. You’ll need a barbell again. Keep the bar cantered above your feet (which should be hip-width apart from each other). Bend yourself at the hip so you can grip the bar at shoulder-width. Take a big breath and lower your hips while flexing your knees until there’s contact between the bar and your shins. Keep looking forward. Your chest needs to be up and your back fairly arched. Drive through the heels and move the weight up. Once the bar passes your knees, pull the bar back with a bit of strength and speed. This motion should pull your shoulder blades together. Drive your hips into the bar. Once you’re done, lower the bar while bending your hips.
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Bench Press
You’ll be working your chest in this one. Lie flat on a bench, back down. Lift the bar by using the medium-width grip (the bar should be on the rack before this). Hold it above yourself and keep your arms locked. Breathe in and lower the bar until it makes contact with your chest. Pause, then push the bar up while exhaling. Try to use your chest muscles. Be careful and take it slow; don’t use too much weight.
Weighted Dips
Moving onto the triceps now. You’ll need two benches; one for placing behind your back, and another in front of you. The benches need to be perpendicular to you. Hold on to the one behind you with your hands, on the edge, close to your body, and shoulder width apart. Your legs should be on the second bench. They should be parallel with the floor, while your torso should be perpendicular to it. Tell your partner to place a dumbbell on your lap. While inhaling, lower yourself by bending your elbows until the angle between your upper arm and forearm is around 90 degrees. Use your triceps to lift yourself up to the starting position. Exhale during this process.
Standing Military Press
Shoulders need exercise too! Place a barbell chest high onto a squat rack. Choose your preferred weight. Grab the barbell (you’ll want to use the pronated grip). Grip it more than shoulder-wide. Bend your knees slightly and put the barbell on your collarbone. Keep it on your chest whilst you’re lifting it. Step back and keep your feet shoulder-width from each other. Once you pick the bar up, lift it over yourself. Hold it at shoulder level (and a bit in front of you). Lower it to your collarbone and inhale (slowly). Lift it back up while exhaling.
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Straight Leg Deadlifts
Stand on a shallow platform with your feet flat under the bar (Shoulder-width stance). Bend your knees and keep your back straight. Grab the bar with a shoulder-width overhand grip. Lift it up to a standing position. Keep your knees straight at all times. Bend your hips and lower the bar to your feet. Once your hips stop flexing, bend your waist until the bar reaches the top of your feet. Lift it by extending your hip and waist until you’re back in the starting position.
Standing Calf Raises
And we finish off the article with an exercise for calves. Before you start, be sure to adjust the calf raise machine’s lever to fit your height. Put your shoulders beneath the pads, whilst facing your toes forward. Secure your feet on the calf block and keep your heels extending off it. Extend the hips and knees to push the lever. Never lock your knees; keep them slightly bent. Keep breathing out while you raise your heels; expand your ankles as much as you can, upwards. During this time, flex your calf. Hold this position before going back down. Slowly put yourself back into the starting position and breathe in. Lower your heels and bend your ankles until the calves are fully stretched.
These are some of the best muscle building exercises you can do. There are more, but these ones provide the best overall muscle building experience. Good luck!
Jack is a publisher at Boss Peptides, a blog dedicated to supplements that enhance muscle building. He has written articles on most fitness, workout, and bodybuilding related topics. He has achieved bodybuilding goals in a shorter time period.
