Exercises For Building Muscle

Exercises For Building MuscleThe more lean muscle you have, the less fat you have. This simple yet powerful statement is something I say all the time when training clients and trying to explain to them that long slow traditional cardio is not the way to go.

When you perform long bouts of exercise (hours spent on the treadmill, elliptical, bike, etc.), your body has no choice but to start eating away at your hard earned muscle. That is why you see so many long distance runners with nearly zero lean muscle mass.

They may be “skinny”, but in fact they lack one of the most important aspects that all bodies should have: lean muscle.

The Myths of Building Muscle.

In the past several decades, many myths have been debunked when it comes to building muscle. Yet, you still hear every day at the gym people saying they don’t lift because they don’t want to “get bulky” or “look like a guy.”

Please understand that lifting does NOT make you bulky, no matter what kind of lifting you are doing. The reason people get bulky is not because of their workouts, but a combination of their workouts and nutrition (with nutrition being 80% of it!).

The exercises we will cover below are ones that will help you build lean muscle while also helping you eliminate unwanted fat. If you are trying to add more muscle mass be sure to see the article found HERE!

Exercises For Building Muscle

Legs:

  1. Barbell Squats (and all the variations)
  2. Leg Press
  3. Romanian Deadlifts

Close Seconds: Deadlifts, Hack Squats, Leg Extensions, Leg Curls

Chest:

  1. Bench Press
  2. Incline Dumbbell Press
  3. Decline Press

Close Seconds: Weighted Dips, Cable Cross Over

Back:

  1. Bent Over Row
  2. Weighted Pull-Ups
  3. Barbell Deadlifts

Close Seconds: Seated Row, Lat Pull Down, One-Arm Dumbbell Row

Shoulders:

  1. Barbell Overhead Press
  2. Side Shoulder Raises
  3. Arnold Dumbbell Press

Close Seconds: Rear Delt Raise, Military Press, Front Shoulder Raises, Barbell Shrugs, Cable Raises

Arms: 

  1. Dumbbell Curls
  2. Barbell Curls
  3. Tricep Extension
  4. Skull Crushers

Close Seconds: EZ Bar Curls, Hammer Curls, Reverse Curls, Weighted Dips/Bench Dips, Close Grip Bench Press

Exercises You Should Always Include:

  1. Push-Ups
  2. Pull-Ups
  3. Dips
  4. Supermans
  5. Jumping Exercises

All of the exercises listed above are ones that will help you build lean muscle and eliminate unwanted fat. I will state again that lifting does not make you bulky unless you are eating to get bulky.

If you perform the exercises above and eat the right foods, you will turn your body into a fat burning machine!

There is no need to worry about adding “too much muscle,” because remember what was said earlier: The more lean muscle you have, the less fat you will have!

Work first on building lean muscle in your workouts, and the fat burning will immediately follow.

Photo Cred: cszar