When it comes to building muscle mass and strength, there are a host of factors that should be considered. Muscles need a variety of nutrients to build, and this can vary depending on your goal and the type of exercise your doing. These foods include protein and carbohydrates which must be ingested regularly in order for muscles to grow strong and healthy. This article will go over 5 exercises that have been proven time and time again as being one of the best ways to build muscle mass and strength.
Barbell Squat
The barbell squat is arguably the most effective exercise for building muscle mass. The key to a strong squat is to load the bar up with as much weight as you can and squat as low as you can. This will engage your hamstrings and quadriceps maximally and cause them to repair and grow. You can also adjust your barbell to compensate for your body type — for example, if you’re a skinny guy, use a heavier barbell.
Squatting also increases testosterone, which leads to increased muscle mass, increased strength, and increased lean body mass (i.e., fat loss). Other benefits of the barbell squat include increased bone density, improved joint health, and a stronger immune system. The best part? The barbell squat is easy to do anywhere, anytime.
Deadlift
A deadlift is one of the best exercises for building strength and muscle mass. It primarily targets the glutes and lower back, two areas that are usually neglected when it comes to strength training. Deadlifts are also a great way to increase lower-body power, as the body uses all of its muscles during the movement, so you’re also improving strength in your core and upper body.
Plus, this movement is great for athletes looking to improve their sports performance. The only challenge? Deadlifts can be difficult to master. Start with a relatively lightweight and work your way up. Also, if you’re a guy, watch your grip; men have a tendency to have wider, weaker grips than women.
Bench Press
The bench press primarily targets the chest, shoulders, and triceps, areas that are often neglected in fitness programs. It’s also a solid way to increase upper-body strength. Moreover, the bench press is great for building lean body mass while improving bone density. To make it easier, press the barbell from your chest to the top of your head. Also, if you’re a guy, push the barbell towards your nipples; this focuses on the chest and triceps.
Overhead Press
The overhead press is a great way to build strength, power, and muscle. It can be done with dumbbells or a barbell, depending on your fitness level. As you can probably tell from the name, this exercise primarily targets the shoulders, but it also strengthens the back and core, making it a great workout for overall health and fitness. The only challenge? You’ll need to have good core and shoulder strength to perform it properly.
Dumbbell Shoulder Press
This variation of the bench press targets the shoulders and upper back. It’s a solid way to build strength and muscle in both of these areas, while improving bone density. Moreover, the dumbbell shoulder press is a good way to warm up before performing other movements, such as the overhead press.
Standing Calf Raise
The standing calf raise is a great way to build leg strength and muscle. It targets the calves, which are often neglected in traditional leg training programs, while improving balance and stability. Finally, the standing calf raise is an excellent way to burn calories, as it uses both your anaerobic and aerobic energy systems. While it’s easy to do, it’s also a bit challenging, as you’ll need to balance yourself on one leg while contracting your calf muscles.
Sumo Deadlift
Sticking with the deadlift theme, the sumo deadlift is an effective way to build strength and muscle. As its name suggests, it’s performed with a wider than conventional stance — ie, with your feet turned out approximately 15° — which flexes the quads even harder while activating the glutes more lightly. The sumo deadlift is great for athletes who have trouble with conventional deadlifts as it shifts the focus even more towards the glutes, helping you build strength and muscle mass.
Conclusion
When it comes to building muscle, strength is king. The best exercises for muscle growth are barbell squats, deadlifts, bench presses, overhead presses, and overhead squats. If you’re looking to build muscle while increasing strength, these are the best exercises for you. If you want to build muscle without increasing strength, there are still some options — just make sure to balance your routine with plenty of rest periods and other activities.
You don’t necessarily need to choose one exercise and stick with it for the rest of your life. Instead, alternate between different exercises to keep your body guessing and your muscles guessing.
