You can find many different exercises to target different muscles in your body. Depending on your specific goals, you may have included some specific workout exercises for your body. For instance, you may be going heavy on bicep curls because you think your arms are lacking in size and definition. However, some exercises help you target several muscles at the same time.
These compound exercises offer a myriad of benefits. Not only do they help you burn fat, they also help you become stronger and build muscle mass. You can try those compound movements, especially if you are in no position to spend 5-7 days per week in the gym. Here are 8 of the best muscle mass and strength building movements that you can try.
It is arguably one of the best exercises to build muscle and strength. It hits just about every major muscle group in your body, including your hams, quads, glutes, hips, and lower back. You just cannot find a better exercise to develop your legs. Back squat helps athletes to jump high, run fast, and increase overall strength.
However, you should ensure that your squats are light enough to maintain proper range of motion. Every rep needs to be controlled. Be sure to go as low as your thighs become parallel to the floor. Doing it right is the only way to avoid injuries and still get maximum benefits from the movement.
It is one of the best workout exercises for men, as it works your legs without putting too much strain on your back and knees. In terms of effectiveness, it is no better than back squats, but it certainly is considered better because of less compressive forces and extensor movements. Anyone with knee problems will also find front squats easier to perform.
Studies show that back squats are going to put more pressure on the posterior half, and ultimately put more pressure on the vertebra, which can lead to lower back problems. In front squats, you have the barbell placed on your shoulders, which puts more pressure on the quads during the movement. You will be in a more favorable position to keep your lower back straight. Experts believe that the best thing is to include both front and back squats in your routine. Be sure to go light when performing front squats, as they are more challenging to master.
Dumbbell Shoulder Presses
The exercise is simple – hold the dumbbells in your hands with your elbows bent and the dumbbells close to your ears, and simply press the dumbbells up in a controlled motion. The exercise hits your triceps, shoulders, and upper pectorals.
Many experts are of the view that the dumbbell shoulder presses are better than the barbell shoulder presses, because of a greater range of motion. You can bring your arms close to each other when pressing the dumbbells up, which leads to better muscle recruitment. The exercise triggers higher muscle activation in the medial part of the deltoid, and the anterior part of the deltoid muscle. You can keep your palms facing each other during the pressing movement to focus more on the anterior deltoids.
The exercise hits your quads, lower back, glutes, hips, upper traps, hams, and forearms. If performed correctly, the deadlift is one of the best exercises to build mass while strengthening all the major muscle groups. In terms of building muscle, it is in the same category as the squat. However, something that makes the deadlift even better than the squat is that it builds the upper and lower body at the same time. The squat is usually more effective in activating muscles groups in your lower body.
No matter what your fitness goals are, you can always include the deadlift in your routine. It helps burn fat better than any other exercise and it helps build stamina and strength by increasing the levels of testosterone and growth hormone.
By triggering the release of growth hormone, it helps improve bone strength, tissue healing, fat loss, and muscle growth. Be sure to deadlift off the floor to improve overall strength and sports performance.
This is another compound movement that deserves a place in your workout program, as it to helps build muscle, lose fat, and improve overall strength. It overloads the chest muscles in the best way – you can try other exercises but none allows you to target your chest muscles with a boatload of weight. It helps you develop well-defined shoulders, pecs, and triceps.
Pressing more weight is going to trigger muscle growth, which in turn will help add mass to your frame. Interestingly, the bench press targets your chest muscles but also makes you stronger on other push exercises, such as the barbell overhead press or dips. It also makes you stronger because it helps increase the testosterone levels. Be sure to maintain a slight arch in your lower back while performing the exercise, to help stimulate your chest muscles in a more effective way.
You can always include this exercise in your routine for the glutes and conditioning. Many people often think that the kettlebell swing targets the legs and shoulders, as it seems to be a combination of squat and front raise. That is not true actually. You have to initiate the movement with a powerful hip thrust using your hamstrings and glutes. It means that the kettlebell swing is basically an explosive hip hinge movement. Doing it regularly makes it easier to generate sub maximal muscular contractions for long, which means that the exercise is going to make you stronger on all other exercises as well. Combine it with a well-rounded workout plan to create a strong, ripped physique.
Barbell Bentover Rows
You should never skip the barbell rows if your ultimate goal is to build a strong and thick back. It is important to perform this exercise correctly to avoid injury and make gains. This compound exercise works great because it targets your rhomboids, lats, traps, rear delts, and even the biceps.
To target your upper back, you should use a wider, overhand grip while performing the movement. You can switch to a closer, underhand grip to get a V-tapered look. It is certainly among the best exercises to build stronger, bigger lats, but you may want to talk to your doctor first in case you are already experiencing some back problems.
Pull-ups are extremely beneficial and work great to build strength and muscles. To perform a couple of good pull-ups, you need to have a certain degree of strength. This makes pull-ups a lot more challenging, and since the movement targets different muscle groups in the body, it helps burn fat and makes you stronger like other compound exercises. It would not be wrong to suggest that pull-ups are a torso-equivalent of squats.
Interestingly, you can target different muscle groups simply by experimenting with your grip. You can put more emphasis on your lats and get a V-shape body by performing wide-grip pull-ups, whereas close-grip pull-ups target your lower lats more and even put some pressure on your biceps. You can also change the angle of your torso to activate different muscles in the back. Keep in mind that you may not be able to perform many pull-ups in the beginning; in fact, some people cannot even perform one. Keep training and try assisted pull-ups until you develop some strength to perform a couple of reps on your own.
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