Best Muscle Building Exercises

No matter your age or what your training experience is, there are certain exercises that have amazing benefits for everybody, and that should be included in every training program.


Now, with so many options and an overload of information available, it’s easy to get overwhelmed with what works, and what doesn’t. But don’t worry, we've got you fully covered.


While getting any kind of exercise is always going to be a good thing, here at X-PERFORM we believe your time is precious, and therefore we want you to see optimal results from the time you invest in your training. We want you to be certain that you are doing nothing but the best of options, and avoid many of the mistakes that keep people stuck in a rut, confused and frustrated.

Which movements should you be including in your training program?


Let’s dive right into the best exercises for each muscle group that everyone should have in their program, regardless of whether your goal is to burn fat, build muscle, or improve your physical conditioning level.


Chest

The science of effective chest training:

-Focus oncompound movements and lift heavy weights.

-Target both the upper and the lower parts of the chest.

-Prioritize progressive overload.

-Train your chest 1-3 times x per week.



Top 4 Chest Exercises:


1.Flat BB Bench Press:

The bench press is one of the best all-around upper body exercises you can do, training the pectorals, shoulders, and triceps.

Researchers show that the stronger people get on the bench press, the more their chest muscles grow.


Here’s how it looks like in action:

https://www.youtube.com/watch?v=vthMCtgVtFw


2.DB Incline Press:

The incline bench press is one of the best chest movements, since it helps build the upper portion of the chest and middle 

portion of the shoulders more than flat or decline pressing.

When doing this exercise, the angle of incline in the bench should be 30 to 45 degrees.


Here’s how do to it:

https://www.youtube.com/watch?v=hChjZQhX1Ls


3.Dips:

The dip is one of the best bodyweight movements you can do for your upper body! It trains your chest, shoulders, and triceps.

The dips are easy to learn, to set up, and you can also perform it anywhere!


Here’s how to do it:

https://www.youtube.com/watch?v=2z8JmcrW-As


4.Push-Ups:

The push-up is maybe one of the most popular upper body exercises in the world, and if to be honest, for a good reason!

You can do it anywhere, it doesn’t require any equipment, and you can make it more challenging using different angles, and variations.


Here’s how to do it:

https://www.youtube.com/watch?v=wxhNoKZlfY8&feature=emb_title


BACK

The science of effective back training:

-Focus on compound movements to train all of your major back muscles, and lift heavy weights.

-Prioritize progressive overload.

-Train your back 1-3 times x per week, aim for 10-20 sets per week.



Top 4 Back Exercises:


1.Pull-Ups:

The pull-up is one of the best exercises you can perform in general, and must be included in every training program.

The pull-ups train almost all the muscles of the back, but it’s particularly good at hitting the lats.

(If you’re struggling with doing pull-ups, the lat pulldown is an excellent alternative for training your lats, biceps, and traps.)


Here’s how to do it:

https://www.youtube.com/watch?v=eGo4IYlbE5g


2.Deadlift:

The deadlift is also one of the best back exercises you can do, since it trains every muscle in your posterior chain (the muscles on the back side of your body).

Also, it allows you to use some of the heaviest weights in any of your workouts, which means it’s ideal for

 gaining strength and muscle.


Here’s how to do it:

https://www.youtube.com/watch?v=r4MzxtBKyNE


3.DB Rows:

The one-arm dumbbell row allows you to train each side of your body independently while using the bench for support. This means you can lift more weight per side, leading to more progressive overload, and more muscle gains!


Here’s how to do it:

https://www.youtube.com/watch?v=roCP6wCXPqo


4.Seated Cable Rows:

Since we are using a cable when doing the seated cable rows, there’s constant tension on your muscles throughout each rep.


Here's how to do it:

https://youtu.be/GZbfZ033f74


LEGS

The science of effective leg training:

-Focus on compound movements to train all of your major leg muscles, and lift heavy weights.

-Prioritize progressive overload.

-Train your legs 1-3 times x per week, and aim for 10-20 sets x per week.



Top 5 Legs Exercises:


1.BB Back squats:


When it comes to training legs, If you’re not doing at least some form of squatting, you’re not really training your legs and fulfilling your true potential. The most old, and basic squat variation you can do is the plain old barbell back squat. Other than building strong, muscular legs, the squats is actually a whole-body exercise that involves every major muscle group.


Here's how to do it:

https://youtu.be/bEv6CCg2BC8



2.Leg Press:

The leg press is another great leg exercise to add to your arsenal.

The leg Press is a great exercise for beginners since it requires less technical skill, and also it's great for building your hip strength!


Here's how to do it:

https://youtu.be/oujca3_Shgw


3.Lunges:

The lunge is another simple but one of the most effective leg exercises you can and should include in your training program.

The lunge is great for building strength gains, and also can help with fixing muscle imbalances since it's a single-leg movement.


Here's how to do it:

https://youtu.be/D7KaRcUTQeE


4. Romanian Deadlift:

The Romanian deadlift, also known as RDL is by far the best exercise for training your hamstrings. When done correctly, it’s an incredibly effective exercise to target and overload your hamstrings.


Here’s how to do it:

https://youtu.be/_oyxCn2iSjU


5.Bulgarian Split Squat:

The Bulgarian split squat is one of my favorite leg exercises out there. Many Researchers show it's incredible exercise for building your leg (and hamstring, in particular) strength while also minimizing stress on your lower back.


Here’s how it’s done:

https://youtu.be/2C-uNgKwPLE


SHOULDERS

The science of effective shoulder training:

-Focus on targeting all three heads of the shoulder - front, side, and rear delts.

-Prioritize compound movements & progresive overload.

-Train your legs 1-3 times x per week.



Top 3 Shoulders Exercises


1.DB/BB Press:

The Barbell/Dumbbell press is the foundation of any effective shoulder training.

This is a compound movement that emphasized the anterior deltoid but also heavily involved the other two heads, as well as the rotator cuff muscles.


Here’s how to do it:

https://www.youtube.com/watch?v=qEwKCR5JCog


2.Side Lateral Raises:

The side lateral raises target the side deltoids, and is my favorite exercise when it comes to building incredibly impressive, muscular shoulders.


Here’s how to do it:

https://www.youtube.com/watch?v=WJm9zA2NY8E


3.Face Pulls:

The face pulls target the posterior (rear) deltoid, which is the smallest and weakest of the shoulder muscles, and also helps with strengthening our rotator cuffs.

Although our rear delts are the smallest, they contribute significantly to the overall look of the shoulder.


Here’s how to do it:

https://www.youtube.com/watch?v=eIq5CB9JfKE


ARMS

The science of effective Arms training:


-Train your biceps & triceps directly.

-Heavy lifting is crucial for adding size & strength.

-Prioritize progresive overload.

-Train your arms 1-3 times x per week, and aim for 10-20 sets x per week.



Top 4 Arms Exercises


1.E-Z Bar Biceps Curl:

The E-Z Bar has been around for a long time already and is a great biceps builder exercise.


Here’s how to do it:

https://www.youtube.com/watch?v=kwG2ipFRgfo


2.Hammer Curls:

The hammer curl is a great exercise for targeting and building the biceps brachialis.


Here’s how to do it:

https://www.youtube.com/watch?v=zC3nLlEvin4


3.Cable Triceps Pushdown:

The cable triceps pushdown is one of the best exercises you can do to target the long head of the triceps. The long head is the largest of the three sections of the triceps, and so focusing on training this portion of your triceps will have the biggest impact on your upper arm size.


How to do it:

https://www.youtube.com/watch?v=REWv05om0ho


4.Incline Skullcrusher:

The Skullcrusher is a great exercise for targeting the medial and lateral heads of the triceps, ensuring you have defined, 

proportional upper arms.


How to do it:

https://www.youtube.com/watch?v=d_KZxkY_0cM


CORE


Top 3 Core Exercises


1.Hanging leg raises:

The Hanging Leg Raise has been here for a long time as well and is one of the best exercises for developing your

 abdominal and core strength.

When raising your legs you engage all of your abdominal muscles, including the lower abs.


How to do it:


https://www.youtube.com/watch?v=Pr1ieGZ5atk



2.Ab-Wheel Rollout:

Ab-Wheel rollout is a great exercise for building a stronger and more defined core.


How to do it:


https://www.youtube.com/watch?v=yBg4UoOXxLo


3.Russion Twists:

The Russian Twists are great for strengthening your core, obliques, and spine. It's a total core exercise that also works your balance,

builds stability in your spine, and trims your mid-section all at once.

How do it:

https://www.youtube.com/watch?v=pDTHSnoGoEc


SUMMARY

There you have it! Use these exercises consistently and you will be on your way to a powerful, jaw-dropping physique.


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