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Are you searching for the best resistance training exercises to build a more muscular body? Then, you’ve come to the right place! In this article, we’ll discuss a variety of resistance training exercises that can help you achieve your fitness goals.
We’ll start with resistance training basics. Resistance training is a type of strength training that uses resistance to muscular contraction to build strength and muscle mass and improve overall fitness. There are many resistance training exercises, but they share a few basic principles.
You want to use a weight or resistance that fatigues your muscles after 8-12 repetitions when resistance training. Also, this will ensure that you’re working the muscle hard enough to see results. Focus on pulling or pushing through each exercise’s entire range of motion. Thus, this will help you get the most out of each repetition and improve your overall fitness.
The Best Exercises for Building Muscle Mass
Now that you understand resistance training let’s look at some of the best exercises for building muscle mass. The following activities are compound movements, which simultaneously work out multiple muscle groups. Also, this is important for building muscle mass, as it allows you to fatigue more muscle fibers in less time.
Bench Press
The bench press is a classic resistance training exercise that works the chest, shoulders, and triceps. To perform the bench press, lie flat on your back on a weight bench, with your feet flat on the floor. Next, hold a heavy barbell in your hands and extend your arms straight up above your chest. Next, bend your elbows, lower the weight towards your chest, and move your arms back to the starting position.
Squat
The squat is another classic resistance training exercise that works with various muscle groups, including the glutes, hamstrings, quads, and calves. Stand with your feet shoulder-width apart and place a barbell with weight on your shoulders or upper back to perform a squat. First, bend your knees and lower your body toward the ground. Next, lower your body until your legs are parallel to the floor, press your feet to the ground, drive your legs upward, and return to the starting position.
Deadlift
The deadlift is another resistance training exercise that works with various muscle groups, including the glutes, hamstrings, back, and calves. Stand with your feet shoulder-width apart and grab a barbell with weight to perform a deadlift. First, bend your knees and lower your body toward the ground. Next, extend your legs upward while pressing your feet to the ground and returning to the starting position.
Pull-Up
The pull-up is a resistance training exercise that primarily works the back and biceps. Hang from a bar with your hands slightly wider than shoulder-width apart to perform a pull-up. Bend your elbows, pull yourself up towards the bar, and extend your arms to the starting position.
Dip
The dip is a resistance training exercise that primarily works the triceps. To perform a drop, sit on the edge of a bench with your hands gripping the edge on either side. Next, place your feet on the ground before you, slowly lower your body towards the floor, then extend your arms to the starting position.
Lateral Raise
The lateral raise is a resistance training exercise that primarily works the shoulders. To perform a lateral raise, stand with your feet shoulder-width apart and hold a dumbbell with weight in each hand with your palms facing your thighs. Raise your arms to the sides until they are parallel to the ground, then return to the starting position.
The Last Word on How to Use Resistance Training to Build a More Muscular Body
Hopefully, this article has given you a good understanding of resistance training and some of the best exercises for building muscle mass. Remember that the key to seeing results is to use a weight or resistance that fatigues your muscles after 8-12 repetitions and focus on lifting and pushing through the entire range of motion for each exercise.
Also, don’t forget to use progressive overload and a periodization plan on your bodybuilding journey to see better results. If you’re looking to build a more muscular body, resistance training is the way! What do you think? Please share your responses in the comment section below.
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