The 5 Exercises That Will Pack on Muscle
Eventually, I will get hardcore into the bodybuilding and nutrition aspect of this site. I thought I would throw this little gem up that I wrote a while back.
There is no best exercise or best routine that will guarantee you the results you want. There are however, several exercises that have widely proven their worth over time.
I have personally benefitted from incorporating these exercises into my routine over the years. Furthermore, they have been the standard whenever I have wanted to put my body through the intensity needed to pack on muscle.
1. You should squat.
Sorry everyone, if you want to pack on muscle you should squat. Squats are widely considered to be the most difficult exercise. They absolutely tax your system. Get under a bar loaded with plates and squat up and down taking yourself to failure.
Your entire body tenses up and your breathing gets heavy. They are great for you cardiovascular health as well… After a set of intense squats your heart will be rapidly beating.
Again, think about it. If you want to pack on size, what’s the best way to do it? It’s by hammering the large muscles of your body. The legs are the largest muscle.
They also help raise natural testosterone levels and promote the release of growth hormone in your body. So yeah squats are a big deal in the muscle building game.
2. If you are serious about this… YOU SHOULD DEADLIFT.
Again, there’s no easy path to packing on muscle. You should not be looking to avoid the difficult exercises. The deadlift is such a simple exercise yet so effective. Load up a bar with weight and lift it up with your legs keeping your back straight.
This is another exercise that completely taxes your system and is great for your cardiovascular health. This exercise hits so many different muscles… you are literally placing your entire body under the type of stress conducive to putting on overall muscle. This is primarily hitting a large muscle (your back). So once again, this is an important one.
3. If I were limited to doing only one upper body exercise, it would be DIPS.
This is slowly becoming an old-school movement in my opinion, in that I’m seeing less people do it. It’s a shame too because this really is a “king” of an exercise for your upper body.
In fact, many have referred to dips as the “squat for your upper body.” This is another simple exercise. Position yourself between 2 parallel bars. While holding the bars beneath you, push yourself up and down.
This exercise will pack on muscle. It primarily hits your triceps but it also hits your chest, shoulders, and upper traps. It becomes absolute killer if you get strong enough and start doing them with weight added on.
** From my own personal experience, this is the best exercise you can do for your upper body. I attribute my own upper body size and strength to consistently doing dips (weighted and un-weighted) over the years.
4. Barbell Military Press is a “man-maker” exercise.
Another great exercise that I don’t see that many people doing today. Back in the day, guys like Arnold and Franco (Columbu) regarded this as a “man-maker” exercise. This exercise makes you strong… really strong.
You can do these standing or seated. You load up a bar and press it over your head. It really hits your shoulders and is also great for working the top of your upper chest as well.
This is an awesome exercise for developing overall strength and packing on some serious size.
5) Bench Press at various angles.
When I say that the bench press is the most overrated exercise of all time, I am referring to all the individuals I see mindlessly doing flat bench on a Monday and wondering why it’s so hard to make gains.
In order to make bench pressing work for you, you have to work various angles and also use dumbbells/machine variations. Heavy chest pressing movements is the best way to pack muscle onto your chest (hits your overall upper body as well).
Personally, I am a fan of the incline barbell press. For me it hits my upper chest the best, which can be a tricky area to put size on if you are delt dominant (like I am).
These are the 5 King Maker Exercises. In my personal experience, if you really want to put on POUNDS of muscle… you need to incorporate these exercises into your training.
I hear excuses all the time. Excuses, excuses, excuses. Let me tell you something right now, the more you push excuses outside of your reality… the more successful you will be in the gym. Excuses are the building blocks of limits. You should not think of yourself as having any limits.
“Losers make excuses winners make it happen”