Exercise To Build Muscle With Three Basic Exercises

ByRey Bucio

If you are serious about building muscle mass here are the three basic exercises to build muscle you must do: the squat, the bench press, and the wide grip pull up. These three are compound exercises meaning that they work a group of muscles. For each exercise you are going to do 5 sets of 5 repetitions each, you want to do one exercise per day and a day off after you done all three exercises then repeat the process. Here is a fact that will help you in your journey, the bigger the muscle the greater release of testosterone (hormone involve in the muscle building process), and more testosterone means more muscle.

Exercise to build muscle #1

So here is the deal, you want to start with squats on your first day you work out, you don't have to start with squats but a recommend you to do so in every workout routine and you will see why in a second. The squat works your entire leg muscles and the gluteus muscle, since your legs are the largest muscle on your body, your testosterone levels are going to raise high and that will help you build more muscle. When executing the squat set your feet slightly more than shoulder width apart, keep your back straight as you lower your body until your gluteus are closely align with your knees, then bring it back up keeping good form.

Exercise to build muscle #2

Next is the bench press, this is the best exercise to pack on muscle to your upper body. The bench press works your chest, shoulders and the back part of your arm (triceps). When executing the bench press, first lay down on the bench making sure that the weight bar is right above the upper part of your chest, then place your hands wider than shoulder width apart and push the bar off the rack and lower the weight slow until your arms align horizontally to the floor before you push the bar back up.

Exercise to build muscle #3

Let's move on to the wide gripe pull up, this exercise works your lower and upper back, the side of your back, the front of your arm (biceps) and the back part of your shoulder. You can do this exercise in a pull up machine with assistance, but try to do as many sets without assistance as you can, then finish with as little assistance as possible. But if you can do them all without assistance I recommend you to do because you'll get much better results. When doing the pull up, tighten your core and pull yourself up in a control manner without swinging your body too much, then slowly lower yourself.

So if you really want to see results that last, exercise to build muscle with these three exercises and thank me later.

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Health and Fitness: Build-Muscle
Rey Bucio

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MLA Style Citation:
Bucio, Rey".".5 Feb. 2012EzineArticles.com.14 Feb. 2012 .APA Style Citation:
Bucio, R. (2012, February 5). . Retrieved February 14, 2012, from http://ezinearticles.com/?Exercise-­To-­Build-­Muscle-­With-­Three-­Basic-­Exercises&id=6862698Chicago Style Citation:
Bucio, Rey "." EzineArticles.com. http://ezinearticles.com/?Exercise-­To-­Build-­Muscle-­With-­Three-­Basic-­Exercises&id=6862698EzineArticles.com© 2012 EzineArticles.com
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