Achieving your potential for muscle and might demands extraordinary discipline and dedication. There is no place for half measures, corning cutting, laziness or lukewarm enthusiasm. If you do not train well, rest well, sleep well and eat well, you will get nowhere and make minimal progress.
For an uneducated body builder, they can spend months and years on end training, making very little muscle and strength gains, and wasting a lot of money in the process. In today’s article, the idea is to educate on 4 exercises you should never avoid if you want muscle gains.
These compound exercises work many muscle groups at one time. Isolation exercises, on the other hand, work a single muscle. Because of this, you can get a greater amount of work done in a shorter amount of time using compound exercises.
1. Don’t Avoid Squats
Body builders often make jokes about those who neglect training their legs. And it’s because of the obvious disproportion between the legs and the upper body. For anyone who is serious about body building, squats must be included in your training program. Squats help to build your leg muscles, which include your quadriceps, hamstrings, and calves, but they also create an anabolic environment, which promotes body-wide muscle building.
2. Don’t Avoid Chin/Pull-Ups
Many body builders can lift impressive amounts of weight, yet they can’t lift their own body weight! Pull-ups are like squats for your upper body. There is no other excise that will cause upper body growth quite like pull-ups will because they do a great job of targeting the back and biceps. You should make the effort to add extra weight to your pull/chin-ups to assure strength progression. Another benefit of this particular exercise is that it increases your grip strength, which results in you being able to life more.
3. Don’t Avoid Deadlifts
The uneducated body builder will waste hours working their abs, without ever doing a single deadlift. The deadlift is a movement that should always be apart of your training because it will strengthen the entire back and its surrounding muscles, making this lift great for rehabilitative, and preventative, purposes. In fact, the deadlift is the most effective exercise for building the core strength that supports all other major muscle groups. If you have not added it to your program yet, do it now!
4. Don’t Avoid The Bench Press
This should be a problem. The bench press is one of the most recognised movements in body building which every beginner is quick to perform. The bench press exercise activates a large number of muscle groups in the upper-half of your body. Such groups include your pecs, deltoids, your forearm muscles, hand muscles and your abdominals
For anyone who is interested in building muscle, relative strength is the single best measure of progress and the quality of your physique. Also, you need to have concrete reference points in order to evaluate your progress. Keep track of them in a training log. The only thing that should be changing from week to week is the load on the bar or the reps with the same load you used last time.