When it comes to exercises for building muscle, you have two options–compound and isolation. With isolation exercises, one focus muscle and one joint are involved. With compound exercises, more than one muscle is activated. For that reason, compound exercises are superior for building muscle. The following examples will work all major muscle groups. Aim for eight to 12 reps and do four to five sets of each exercise.
Squats
Squats work your entire lower body from the glutes down. Step under a weighted barbell in a squat rack. After placing your shoulders against the bar and grabbing it with a wide grip, lift it off the supports and walk backward 3 to 4 feet. Once you place your feet shoulder-width apart and tighten your core, lower your body by bending your knees. When your thighs parallel the floor, stand up and repeat.
Bench Press
Bench presses work the chest, shoulders and arms. Lie face up on the bench and grab the bar with a wide grip. After hoisting the bar off the supports, hold it directly above you with your arms just short of fully extended. In a slow and controlled movement, lower the bar to lightly touch your chest, push it up and repeat. While doing this exercise, keep your midsection tight and do not lift your hips off the bench.
Military Press
A military press requires a barbell and works your shoulders. Stand with your feet shoulder-width apart and hold the bar at upper chest height with your palms facing forward. In a smooth and controlled movement, push the bar straight above you, stopping just shy of locking out your arms. After pausing for a second, lower the bar and repeat. Keep your midsection tight throughout this exercise.
Bent-Over Rows
Bent-over rows, which require a barbell, work your back and arms. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a slightly wider than shoulder-width grip. Keeping your legs straight, bend forward and let the bar hang toward the floor. When your back is just higher than parallel to the floor, lift the bar to your stomach. After squeezing your shoulder blades together, lower the bar and repeat.
Dips
Dips work your triceps and upper chest. Place two benches parallel to each other and slightly wider apart than leg length. Place your hands on one bench and heels on the other. Your hands should be slightly wider apart than shoulder-width and your fingers should wrap underneath the bench. Lower yourself toward the floor by bending your elbows. When your elbows bend to a 90-degree angle, push yourself up and repeat.
Chin-ups
Chin-ups are done like pull-ups, except you use a different hand position. With a conventional pull-up, your hands face forward. With chin-ups, your hands face backward. Reach up and grab a pull-up bar with your hands slightly wider apart than shoulder width and your palms facing you. After bending your knees and crossing your legs behind your body, lift yourself until your chest reaches bar height. Slowly lower yourself and repeat. Chin-ups place a primary emphasis on your biceps.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
