• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023
Facebook Twitter Instagram
Facebook Twitter Instagram
TF Clark Fitness Magazine
Sunday, May 28
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Fitness & Muscle - The Best Ways to Get in Shape » The 3 Core Muscle-Building Exercises You Should Do
Compound Lifts - Use Multiple Joint Movements to Build Muscle

The 3 Core Muscle-Building Exercises You Should Do

Terry ClarkBy Terry ClarkMay 11, 2022No Comments5 Mins Read
The 3 Core Muscle Building Exercises You Should Do
Share
Facebook Twitter Reddit Telegram Pinterest Email

Are you curious about muscle-building exercises you can do? For building muscle, keep things simple. Getting caught up in the hype of hot new products and exercises that promise the next best muscle-building is easy.

Instead, these fancy exercises and products use long scientific words and explanations to show you they work to build the most muscle.

In this article, discover the basics. Then, learn about three muscle-building exercises you can’t afford to skip and why you should do them.

These three exercises are the grassroots of building muscle and are essential for any serious training program. You can work out at home with these core exercises.

You might find it hard to believe, but you can pack on a severe muscle with these three exercises alone—as the core of an excellent program.

So when planning a muscle-building program, always start with these three basic exercises and build the surrounding program. Here are the three core muscle-building exercises you need to build your workout around:

man squat bodybuilder barbell gym legs six pack chest

Squat

The squat is the most effective exercise for packing on serious poundage. There is no argument about it. The squat is primarily a leg-building exercise. You start the exercise with a barbell resting across your shoulders, standing straight up. Then, bending at the knees and hips, you lower the barbell until your thighs are parallel to the floor. And then push the barbell back to the starting position.

The primary muscle groups pulled into action for the squat are your quadriceps, hamstrings, and glutes. Secondary muscle groups include the lower back, adductors, and shoulder muscles to a certain extent.

As you can see, we recruit many muscle groups for this exercise, making it the most effective and prominent potential muscle builder.

Like all the core muscle-building exercises, make the squat the first exercise you do on your leg training day. Because it is the most important exercise, you want your legs to be fresh and ready.

If muscle building is your goal, aim for about 8-12 reps on the squat. Because you will lift heavy weights, a good warm-up is vital. Squatting is stressful for the lower body, especially the knees, so we recommend 5-10 minutes on the treadmill and some light squats first.

perfect-bench-press, Muscle Building Exercises

Bench Press

The bench press is the king of upper body-building exercises. For years, the bench press has measured a lifter’s strength. But how many times have people asked you how much you bench? But people have never asked you how much you squat or how many chin-ups you can do.

The bench is a simple yet powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids), and triceps. To perform a bench press, you must lie on your back on a flat bench, grip the barbell slightly wider than your shoulder grip and press the bar straight down to your chest.

The bench press is the most prominent upper body builder because it allows you to move the most weight possible. Also, this is its advantage over the dumbbell press. With the help of a spotter, you can also push yourself to lift heavier weights. Other advanced bench press techniques include board presses, negatives, and chain presses. See our link at the bottom for more details.

deadlift woman young gym

Deadlift

If you were only going to do one exercise to work your back, it would be. The deadlift is the ultimate test of a lifter’s power-to-weight ratio. This muscle-building exercise is very demanding on the body.

The deadlift primarily hits most muscles in the back and targets the entire body. To execute this exercise, you need to move your knees and hips. Hold the bar in a wide grip (greater than shoulder width) with your palms facing your body.

Start by bending your knees as you reach down for the bar. Next, pull the weight by pressing your feet into the ground and straightening your legs. Once the bar passes your knees, thrust your hips forward. Finally, lock your back and tighten your core.

Most people cannot do deadlifts without some training first. You can practice the move in two stages. First, practice lifting the weight to your knees as you straighten your legs. Second, practice thrusting your hips as you move the weight past your knees to your waist.

To perform the second part of the lift, you will need lightweight. The deadlift requires a muscle-to-mind connection and a firm grip. Thus, this is the most demanding back exercise you can do, so it must be the first exercise in your session.

When should you do these exercises?

These exercises are the most prominent muscle builders and taxing on your body, so we must do them to get the maximum benefits at the beginning of your workout. Do up to 5 sets on each exercise and vary how you perform these sets each week.

Don’t forget to use proper form, progressive overload, and a periodization plan to get the most out of these three core bodybuilding exercises.

For example, in the first week, pyramid up the sets. In the second week, pyramid down the sets, and in the third week, do straight sets. Also, this keeps your muscles from getting accustomed to your routine.

Finally, use a high protein diet and 8 hours or more sleep to support your workout by providing your body with the energy and hormones to build muscle. What do you think? Please share your response in the comment below so others can benefit from your experience.

Related Articles

  • 5 Reasons Why Alcohol Will Destroy Muscle Gains
  • How to Get the Most Bulk with Your Protein-Based Diet
  • Core Compound Lifts – 3 Moves to Include In Your Workout
  • Deadlift – Lift More Weight to Build Strength and Power
  • Can the Deadlift Be Used for Better Results In Bodybuilding
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Fat Loss Fitness Tag Gym Life Muscle
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleHow to Complete Rhomboid Exercises for Bodybuilding
Next Article 4 Important Tips for Building Confidence at the Gym
Terry Clark
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023
Add A Comment

Leave A Reply Cancel Reply

You must be logged in to post a comment.

Don't Miss

The Beginner’s Guide to Building Muscle with the Food Groups

By Terry ClarkMay 26, 2023

Building muscle can be a daunting task, especially if you’re a beginner. There are so…

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023

How Are Supplements Beneficial For Healthy Living?

May 17, 2023




Stay In Touch
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
StickeBumps
Stickebumps Surf Boards and SkateBoards
JohnnDungu
Johnndungu fitness shoes
110Shop
110 Shop Fitness Products
HappyScales
Happy Scales Health Checking Devices
LifeStyle247BootCamp
Lifestyle 247 Bootcamp Outdoor Fitness
LeanBiome
Lean Biome Fat Burner
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook Twitter Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.