Do you want fast results? Here are the 7 best exercises for reinforcements
The key to successful muscle growth is to combine strength training with a protein-rich diet. In order for the muscles to grow, they must be trained regularly until exhaustion and pushed through the
stimulation of constantly renewed training. If you want to get more theoretical knowledge, also read the following content: Hypertrophy: How Muscle Growth Really Works. In this guide, we will show you the 15 best exercises that you can use to optimally train all muscle groups.
Of course, if you want to be in shape, it is not enough to train. Diet is just as important. To build muscle, you need to consume enough nutrients. For example, our whey protein is a great post-workout shake and gives your body everything it needs. *
Here are the 15 best muscle building exercises that you can do at the gym and at home:
1 - Deadlifts
Deadlifts, also known as deadlifts, are one of the most basic exercises in bodybuilding. It is very effective because it trains the whole body. You can do this with a barbell or simple dumbbells.
When you are at home, a higher resistance band is also suitable. There are different forms of the exercise, which use different parts of the quadriceps muscles and fibers: the deadlift with the legs slightly apart is called the Roman deadlift. If the legs are wide apart, then this is called the deadlift exercise for sumo.
Muscles: thighs, buttocks, lower back, and torso
Breathing: inhale while descending, exhale during ascent
Tip: the legs are slightly bent, the back is straight, the buttocks are pushed back while descending
2 - squat
Squats are also part of a basic full-body exercise. In the gym, it is best to train with a barbell in an electric rack. At first, make sure the coach shows you how to do it. At home, you can also use dumbbells or simply perform the exercise with your body weight.
Muscles: thighs, butt, trunk
Breathing: inhale while descending, exhale during ascent
Tip: Keep your back and knees at ankle level, and sit as low as possible
Don't like to do squats? Here are 7 effective alternatives to squatting!
3 - Push-up (bench press)
Another important core exercise is the bench press. Here, the focus is on the muscles of the upper body, especially the chest muscles. But the trunk has to work hard, too. Use a bar or two of single
dumbbells. Ideally, do the exercise on a weightlifting bench. Alternatively, you can also do the bench press while lying on the floor.
Muscles: chest, arms, and torso
Breathing: inhale on the way up, exhale on the way down
Tip: Firmly press the feet, buttocks and shoulders into the floor, tightening the abdomen
When it comes to building muscle, our creatine capsules are a huge support. It can increase your physical performance during intense training** and thus help you get the most out of your strength training.
4- Pull ups
When it comes to strength training, pull-ups are one of the most effective and demanding exercises. It works your body from head to toe, not just your arms! Only by bringing in full tension will you be able to pull your body up on your own. If you haven't been able to perform pull-ups yet, read here: 6 exercises to prepare for pull-ups
Muscles: arms, upper back and trunk
Breathing: inhale while descending, exhale during ascent
Tip: Always start in a full suspension position, stretching your stomach and buttocks
5 - Overhead press (shoulder presses)
The ultimate exercise for a beautiful V-shaped back is the shoulder press. Again, you can choose between barbells or individual dumbbells. The resistance band is suitable at home. The good thing about exercise is that you are also training your chocolate bars!
Muscles: shoulders, arms, upper back, and core
Breathing: inhale while descending, exhale during ascent
Tip: Keep your shoulder steady and your back straight, and tighten your stomach
6- kayaking
Rowing is a great exercise for the back muscles that also work the arms. Training it with a barbell is just as effective as a simple dumbbell. You can also train on a cable-pull rowing machine. If you do not have the appropriate weights on hand, use a resistance band.
Muscles: back, arms, and torso
Breathing: inhale while releasing, exhale while withdrawing
Tip: Keep your shoulder steady and your back straight, and tighten your stomach
7 - Lunges (stabs)
Among the leg exercises, the lunge is a classic exercise. Similar to squats, they also train your midsection, so they're a great full-body workout. The big advantage of the squat lunge is that you work on one side, one side at a time. This further challenges your core
muscles and trains your balance. You can perform the exercise with your body weight only, or use a bar or two individual dumbbells for more intensity.
Muscles: thighs and torso
Breathing: inhale on the way down, exhale on the way up
Tip: the front knee at ankle level, keep the upper body straight