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Building muscle means increased strength and the best exercises to gain strength and muscle mass are the squat, deadlift and bench press. These are also the main lifts for a powerlifter. They are all compound movements. Compound movements involve several muscle groups, while isolation exercises (ie. bodybuilding type exercises) only targets one muscle group.
Best Exercises to Gain Strength & Muscle Mass
In addition to being a full body exercise, the squat strengthens the bones and ligaments as well. It’s a must do exercise for increasing strength and, more importantly, increasing the size of the glutes (aka butt)! And if it couldn’t get any better than that, it also develops the core. Core stability is key in order to properly execute a squat and prevent injury.
Another great compound exercise that targets muscle groups in the upper and lower body. These movements will increase muscle mass and strength.
The bench press is the best exercise for upper body strength and to build muscle mass in the upper body. However, not only is it an upper body exercise, when doing a proper bench press, your legs are also engaged. But, ladies, do not be afraid of the bench press. For those of us that may need a little “boost” in the chest area, this is a great way to develop our pecs which is the muscle underneath our boobs.
Now is there any reason NOT to train as a powerlifter, especially for us females???
In addition to training, nutrition plays a key role in your outcome or results. Get inspired and get ideas with The Most Complete Muscle Cookbook and nutrition Guide. You’ll get over 200 muscle building recipes and you will never get board with your diet again! For more info, click here.