Are you looking to build up your muscle mass and strength? Look no further than Bodybuilding.com for great workouts that will help you reach your fitness goals. Whether you’re a beginner or an experienced bodybuilder, there are plenty of workouts available on the site to help you get the most out of your workout routine. In this blog post, we’ll be discussing five of the best Bodybuilding.com workouts that you can use to build muscle mass and strength.
1) The Deadlift
The deadlift is an essential exercise for bodybuilders looking to build mass and strength. It’s a full-body move, so it exercises the muscles in your back, hamstrings, buttocks, and core. This is a great workout for athletes who need a good physical workout for their lower body and trunk.
Start with your feet shoulder-width apart, toes turned outward, and flex the back muscles while gripping the barbell. Pull your stomach in and up and stand upright while keeping your back straight. Fold over your hips with the backs of your arms touching the bar. When raising the barbell, stand up straight and tall with your shoulders back, pause for a second at the top, and slowly return to the starting position.
If you’re new to the deadlift, start out with a light weight or no weight at all and practice proper form before moving on to heavier weights. Remember to keep your core tight and engage your glutes throughout the lift. With practice and proper form, the deadlift can be an excellent way to build muscle mass and strength.
2) The Squat
One of the most popular exercises in bodybuilding, the squat is a great way to build mass and strength. Squats target several muscle groups, including your quads, glutes, and hamstrings. When done correctly, it also engages your core and lower back muscles.
If you are a beginner, you should focus on form before adding any additional weight to the squat. By pushing your hips back and bending your knees until your thighs are parallel to the ground, stand with your feet shoulder-width apart. To return to the starting position, push up through your heels.
As you perform each repetition, keep your chest upright and your head neutral. If you wish to increase the intensity of the exercise, add dumbbells or barbells.
Build a powerful physique with the squat, a great exercise for building strength and muscle mass.
3) The Bench Press
The Bench Press is a bodybuilding favorite and an excellent way to build the chest and shoulders, but it’s not the only exercise that builds muscle size. Gymnastics is a great way to improve power and explosiveness.
If you want to gain muscle mass, use a close-grip barbell bench press. You’ll want a wide grip and heavy weights if you want to weightlift. A narrow grip and lighter weights will work better if you want to build form and condition. If you really want to work your chest and shoulders, add a slower eccentric (lowering) phase to your bench press. Keep your elbows tucked at a 45-degree angle and press the barbell straight up.
When you slowly lower the weight, you will have to control it as it comes down, adding time under tension and increasing the time that your muscles are under tension. In general, the Bench Press is one of the most important exercises for increasing muscle size and strength. This lift, done correctly, will help sculpt your body, create an imposing upper body, and help you achieve all of your strength-related goals.
4) The Pull-Up
The pull-up is one of the best bodyweight exercises you can do to build muscle mass and strength. It is a compound exercise that works the back, biceps, and shoulders all at once. To perform a pull-up, start with your palms facing away from you and grip the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart. From here, begin to pull yourself up until your chin passes the bar. Slowly lower yourself down and repeat.
When done with weighted pull-ups or wide grip pull-ups, pull-ups are incredibly effective for building back strength. Try half-pull-ups or use a resistance band for assistance if you can’t do a full pull-up yet.
If you want to give your back workouts a boost, try incorporating pull-ups into your routine. You’ll soon be able to do multiple sets of pull-ups with ease with practice and hard work.
5) The Military Press
The military press is a great exercise for building overall upper body strength, as well as improving posture and core stability. It can be done either with a barbell or dumbbells and works the shoulders, triceps, and upper back muscles. To perform the military press, start by standing with feet shoulder-width apart, core engaged, and chest up. Then, grasp the barbell or dumbbells and press them up over your head. Focus on keeping your arms straight and your shoulder blades together. Lower the barbell or dumbbells slowly, maintaining tension in the muscles the entire time. Make sure to keep your core engaged, chin slightly tucked, and chest lifted throughout the movement.
The military press can be done using heavy weight for lower reps, or lighter weight with higher reps. It’s important to maintain good form throughout the exercise to prevent injury. To increase the intensity of the exercise, try adding supersets, drop sets or static holds at the top of the movement. The military press is an effective exercise for building muscle and strength in the shoulders, triceps, and upper back. Give it a try in your next workout!