The Best Weight Lifting Exercises
For Muscle Growth
These are considered the best weight training exercises for building muscle. I am going to show you the best exercise for each body part and then put them together into a full body workout routine you can use to build muscle.
As you may or may not know compound movements are the best for muscle growth. These are movements which tend to work more then one muscle group at a time and involves a large area of your body.
The Chest
The best weight lifting exercises for the chest are the ones which involve a pressing movement. The flat dumbbell bench press is excellent for this. The bench press involves a great deal of different muscles when you perform it correctly. The dumbbells allow you to get a greater stretch and works each pectoral muscle evenly.
Main Muscles Involved
Chest, Triceps, Shoulders
1) Sit in an upright position on a flat bench with a db in each hand.
2) Start position: Lie onto your back and bring the db 's to your shoulders. press the db 's up directly above the chest with palms facing forward.
3) Lower the db 's keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the db 's up to the start position.
5) To end the exercise, place the db 's on shoulders and return to the seated upright position.
The Back
Rowing exercises work a treat with developing your back muscles and getting wide thick lats. A good exercise for this is the Bent over barbell row.
Main Muscles Involved
Back, Biceps
1) Stand with feet hip width and knees slightly bent .
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with over hand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
The Lower Back
When it come to the lower back and the hamstrings the dead lift has to be one of the best weight lifting exercises. This power movement will work your whole body and will help develop your core strength.
Main Muscles Used
Lower back, Hamstrings
1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.
The Legs
For the best weight lifting exercises for the legs you only have one option and that is the barbell front squat. This power movement. Heavy squats literally forces your whole body to grow.
Main Muscles Used
Legs
1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.
2) Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to sit back so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.
Shoulders
One of the best weight lifting exercises for the shoulders is the standing military press. This movement focuses on your front deltoid muscles as well as your traps. Your core will be engaged when you press the weight to keep your body stable.
Main Muscles Used
Shoulders
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
As you can see the above exercises are probably not new to you but do not under estimate them.
If you want a great 6 week muscle building routine containing these best weight lifting exercises then you can combine these exercises plus some other great compound movements into a very effect workout routine.
The Exercises
Deadlifts
Dumbbell flat bench press
Front barbell squats
Bent over barbell row
Standing military press
Front plate wood choppers
Chin ups
Dips
Back extensions
Reverse crunches
The Plan
Weeks 1-2
3sets of 15reps
30sec rest between sets
Weeks 3-4
4sets of 10reps
60secs rest between sets
Weeks 5-6
5sets of 5 reps
90secs rest between sets
Eating To Gain Weight
Follow this muscle building diet plan and you will gain size. Gains of 1-2lbs a week is possible, more if you add a weight lifting program.
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Follow this simple 6 week routine designed for hard gainers who find it hard to build muscle. Follow the free instructional video.
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The Basic Training Principles
It takes hard, dedicated work to build a great body, but hard work is not enough you need to know what you are doing in order to benefit from your training.
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