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Best muscle building exercises

Last Updated: 15 December 2018

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Best muscle building exercises

Are you wanting to gain muscle mass? Read our list of top 5 muscle building exercises to help you achieve your goal.

Why build muscle?

Apart from the obvious aesthetic appeal of a muscular physique, there are a number of other benefits to building muscle mass. A higher muscle mass means a more efficient metabolism. Muscles are an energy burning powerhouse! A muscular gain of 1kg helps your body to burn roughly 125 extra calories. This makes maintaining a low body fat percentage easier. In addition to this, more muscle improves your strength and in turn prevents injury. What’s not to like about that?!

 

Top 5 muscle building exercises

 

1. Squats

Target muscle groups: Quadriceps, hips, hamstrings, glutes, lower back.

Technique tips:

Feet shoulder width apart

Core activated

Back upright

Slow & controlled

Thighs parallel to the floor

Keep heels on floor throughout

Avoid bouncing

 

2. Deadlifts

Target muscle groups: Lower back, quadriceps, hips, glutes, hamstrings, upper back, forearms.

Technique tips:

Feet shoulder width apart

Toes forward

Core activated

Back upright

Squeeze glutes

 

3. Bench press

Target muscle groups: Chest, shoulders, triceps.

Technique tips:

Position hands slightly wider than shoulders

Core activated

Shoulders down and back

Slight arch in lower back

Exhale while pressing up

Slow & controlled

Avoid locking elbows           

 

4. Pull ups

Target muscle groups: Back, biceps, forearms.

Technique tips:

Core activated

Squeeze shoulder blades together

Chest up

Avoid arching lower back

Slow & controlled

Avoid locked elbows

 

5. Dips

Target muscle groups: Chest, triceps, shoulders.

Technique tips:

Core activated

Neck elongated

Back upright (works triceps more)

Back slightly forward (works chest more)

Avoid locking elbows

Slow & controlled throughout

 

If your fitness goal is to gain muscle mass, it is vital to remember the importance of nutrition. Without giving your body the best fuel, it cannot perform to its best ability. Make your workout count, give your body the nutrients it needs and eat well to enhance your results.

 

Written by Perri Simon

SiSU Wellness Nutritionist 

Categories:
Fitness
Weight loss
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