The Best Exercises to Build Muscle and Create Your Ultimate Body

In the world of muscle building, there are literally hundreds of different exercises that can be done to add muscle. But if you're looking to really pack on some brawn, the best exercises to build muscle can be identified as belonging to one category. That category is...compound moves.

Now if you're new to muscle building, or even if you've been around for awhile, you may find a few questions coming to mind about compound exercises regarding the statement above. One for example could be "what are compound moves?" Simply put, compound moves are those that incorporate several different muscles within the exercise.



Another question may be, "What's so special about them that make them the best exercises to build muscle?" It's a valid question. Actually, there are several aspects of compound movements that rank these exercises higher than the rest when it comes to building muscle and getting great results. Three of the most important are:

• Effective and efficient workout get the most work in the shortest time frame
• Maximizes the metabolic rate during the workout to help burn fat as well as build muscle
• Works core stabilizer muscles including the abdominals, obliques, and lower back when performed correctly.

Are you now saying, "That's all good and well, but what exercises are considered as compound moves?" Well, here is an abbreviated list of the primary muscle building compound exercises that you can use to get started with...

1. squat
2. deadlift
3. tricep dip
4. pull-ups
5. clean and jerk
6. pushups
7. chest press

In addition to these moves, you can incorporate two exercises together to work the whole body as a compound move. An example of this would be a split squat with an overhead press.

Not all compound moves require the use of weights in order to be effective. There are several that only require the use of your own body weight in order to get results. To test this theory, during your next workout try a hanging leg raise with abdominal curl. You can get back with me and let me know how that works for you.

It is important to remember as with any exercise, proper form and technique are critical to get the best results from these moves. Once you have that down, start including compound exercise routines in you're workout regimen. In doing so you'll be on the fast track to getting your ultimate muscle bound body because your using the best exercises to build muscle.

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How to Get Big Shoulders - The Absolute Best Shoulder Building Exercise!

Wondering how to get big shoulders? Of course you are - every guy wants big, muscular shoulders. A well developed upper body is a visual sign of strength and it goes without saying that women find that muscular V-shape - which is complimented by well developed shoulders - to be very desirable.

How To Get Big Shoulders

In order to get big shoulders - and gain muscle mass in general - you have to be training properly, eating right and resting enough. There's 3 pieces to the puzzle so to speak and if one of the pieces is missing, the final product - in this case, your muscular development - won't come together as you had hoped.



There's really a lot to the science of bodybuilding that go beyond the scope a single article so what I'll discuss here are my personal recommendations regarding shoulder exercises. My top pick for adding mass to your shoulders is the..

Overhead Dumbbell Press: If you only had time to perform a single shoulder exercise - this is it. The overhead dumbbell press will give you the most "bang for your buck" so to speak. It can be performed while standing, sitting on a bench or even sitting on the floor with your legs extended. You can perform the press with both arms simultaneously - which is the most popular method - or you can perform it using one arm at a time.

Out of all the different versions, you'll be able to lift the most weight while sitting on an upright bench - although I personally prefer to perform the exercise while standing up. When you perform the exercise from a standing position, you won't have the added stability of the bench and therefore, you'll have to recruit muscles within the core to help you stabilize the movement.

The version where you're sitting on the floor is performed with one arm at a time. You won't be able to lift much weight with this version at all. It's most efficient as a core stabilization exercise and because of that, if you're goal is to add muscle mass to your shoulders - you should stick to the standing and upright bench seated versions.

So by now you might be wondering exactly how to perform this exercise. What good is taking about it if I'm not going to show you exactly how to do it, right? Well, don't worry - I got you covered! Just click the link below to view step by step instructions and even a video demonstration of the exercise.

Overhead Dumbbell Press

It's Your Lucky Day, Here's Why..

I mentioned above that there's a lot to learn about the science of bodybuilding and that I couldn't possibly explain it all within a single article. Well, because of that - I wrote a book on it instead! The book - which is entitled "Jacked Tactics" - comes in an electronic format so you can access it immediately.

This sounds like a sales pitch, but it isn't. I will be selling the package in the near future but for now I'm going to be giving away some advanced copies for free so people will try it out and hopefully give me testimonials based on their results.

Article Source: http://EzineArticles.com/?expert=Bill_Forestell

Tricep Exercises for Mass: The Beginner's Guide to Building Ripped Arms

Are you looking to improve the strength and size of your arms? Doing a number of tricep exercises for mass can help you to get those sought after ripped arms.

When everyone thinks of the glamour muscles they first think of biceps, but you can't forget about your triceps. They are as much a part of the glamour muscles as the biceps.

You should train your triceps as much as you as you train your biceps, shoulders, and back.



So what are some good tricep exercises to get some awesome looking arms?

Tricep Dumbbell Kickbacks - With dumbbell on your side lean back. Your arm should be shaped like an "L" on your side. Push the weight toward your butt. Squeeze tricep when your arm is fully extended.

Stay loose and move your arm naturally when performing your reps.

Tricep Dips - A great tricep exercise to do when you aren't at the gym and weights might not be an option. Using a chair, place your arms close to the edge giving yourself enough room to dip in front of the chair.

Dips will absolutely blast your triceps when you do enough reps. Do these and feel the burn! Do these enough and say hello to ripped arms.

Close Grip Bench Press - You want to have your hands about 8 to 10 inches apart, a little less than regular bench press. Lower weight to chest, pause for a moment then bring back to the top.

Tricep Cable Pressdown - Get a good firm grip with your hands shoulder width apart, make sure to be a few steps in front of the machine too. With the bar almost touching your forehead, lean forward and pull the bar towards the ground for your first rep. Lock your elbows at the bottom and squeeze your triceps.

Use full range of motion when doing the reps to get the most out of your workout, bring the bar as far up as possible and far enough to the bottom to lock out your elbows.

Close Grip Push Up - The close grip push up is a great exercise to target your triceps. It is a great option to do if you are not at the gym.

Hold your arms a few inches closer in than a traditional push up. Lower yourself to about 2 inches off the ground then come back up. Do as many reps as you can do. This is one of those exercises you can do until your body won't let you anymore.

Whether it's winter, summer, spring, or fall you can achieve ripped arms. Do these 5 tricep exercises for mass to build some sexy looking glamour muscles to impress the ladies.

Article Source: http://EzineArticles.com/?expert=Matthew_Beavers

4 of the Best Exercises to Build Big Shoulders Fast

It has been said that the size of the shoulders especially from a male perspective are a measure of our strength. Large broad shoulders give a look of power and are probably one of the first areas to get noticed. Therefore shoulder exercises tend to get a lot of focus in the gym and hence expose the area to injury. So essentially, it is very important when working the shoulders at to make sure they are fully warmed up and that you limit the amount of overhead pressing in a shoulder routine. As I have found out on few occasions an injury to the shoulders is easy to get but not so easy to cure and can severely limit any upper body workouts.

So keeping that in mind for big shoulders or if just need to shape and tone then in my opinion are the 4 best:

Standing Dumbbell Overhead Press - When it comes to exercising for your shoulders this is one of the most popular. For your starting position, you will be required to stand with your feet spread at hip width. As you ensure that your elbows are crooked, gently lift your arms until the dumbbells are at your ear. Slowly lift the weight over your head, exhale, and then lower as you inhale. Remember the rules of your posture-keep it straight and erect at all times during the routine.



Lateral Raise - With this exercise, you will stand with your feet about hip width apart. With a dumbbell of reasonable weight in each hand, you will slowly raise each of the weights out to your sides. Remember to keep a slight bend in your arm at the elbow. Lower your arms just as gently, pause and the repeat the process again.

Front Raise - Because of the demanding nature of this exercise, it is advised that you perform it with lighter weights. To start, you will need to set your feet at hips length whilst holding a dumbbell in each of your hands. Whilst still maintaining a grip on your dumbbells, raise your arms until your shoulder level is reached and then do a one count. Slowly lower, and inhale.

Reverse Fly - The reverse fly works the rear head of the deltoid but again should be performed with caution. I prefer to perform this on a adjustable bench set to a 60-degree incline position. Get a pair of light dumbbells and lie chest down on the bench. Keeping yourself fully supported slowly raise the dumbbells up and out to the side. From above it will look like your upper body is forming the letter Y. As you raise the weights, your shoulder blades should come together. Along with the rear deltoid muscles this exercise works your rhomboids and the middle section of your traps.

A good shoulder workout includes exercises that focus on all the muscles in the deltoid to diminish the risk of injury and maintain a balanced look. With regard to reps and sets stick with a routine that you can perform safely with proper technique. If good form cannot be maintained then lighten the weight.

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Get Ripped Biceps in Weeks - Best Exercises and Bodybuilding Secrets For Getting Ripped Arms

Developing cut, huge biceps is something most men strive for.  After all, big arms look good and make you feel strong.  In order to get bigger biceps as fast as possible, you need to understand and incorporate several bodybuilding secrets into your routine.

Workout

There are several pitfalls you need to avoid in order to develop the arms you want.  First, make sure the weights you use are heavy.  Your goal is low-repetition, high-intensity workouts a few times a week.  You do not want to blow yourself out working the same muscles every single day; that idea is a sure-fire way to failure.  Instead, work your biceps and arms in such a way that they are tired and then give them at least three days of rest. 

When you work out, vary your routine.  Your body will get used to the same exercises performed in the same order.  Mix up dumbbell curls, flies, and presses with skullcrushers, hammer curls, and preacher curls.  There are hundreds of exercises out there, all of which are effective.  Continually rotate between a few of them to maximize your results.

Diet

Want ripped biceps?  Then you need to eat lots of high-quality foods.  Exercise is only half the equation.  When you break your muscles down during a workout, they need essential things like protein to rebuild themselves stronger and bigger.  Make sure you are eating sufficient calories to promote muscle growth - 1 lb of muscle is approximately 3,500 calories, so aim to eat at least 500 calories a day above your normal intake.

Stick to good foods that are high omega-3 fatty acids and protein.  This list includes red meat (a great source of iron), tuna (a great source of protein), pasta, rice, and leafy greens like spinach (another great source of iron).  Milk is a great source of calcium and calories.  Nuts can provide essential fatty acids, calories, and protein.  Cottage cheese helps prevent muscle breakdown through its high glutamine content.  Eggs, chicken, and turkey are rich in the amino acids, protein, and healthy fats your body needs to get ripped.

Make sure to drink a lot of water throughout the day.  Your body needs to stay hydrated, particularly when you begin a tough workout regime.  Eat smaller meals more often.  5 - 6 meals per day stimulate your metabolism and promote muscle growth.

These simple tips will help you get the bigger, more ripped arms you've always wanted.

Supplements

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.

Bodybuilding Workout Routine For Skinny Guys to Gain Mass

If you're looking to pack on pounds of rock solid muscle the first thing you must do is find the right kind of bodybuilding workout routine that is designed for your body type.

Unfortunately, this is where most skinny guys go wrong, and the reason why results are often not very forthcoming.

If you're reading this then I'm going to assume you're a skinny guy (often known as a hardgainer) who struggles to gain weight and muscle mass no matter how much you eat or how much you train.

If this is you and you think that you are destined to remain a "victim" of your skinny genetics, then don't worry because help is at hand.

In this article I'm going to reveal to you a range of exercises and a bodybuilding workout routine that you can utilize the next time you step into the gym, and KNOW that you are doing the kind of exercises that will see muscle growth.

Bodybuilding Workout Routine For Skinny Guys

Front Squats 5-6 reps for 3 sets PLUS 1-2 reps on a max set

Bench Press 5-6 reps for 3 sets PLUS 1-2 reps on a max set

Lunges 6-8 reps for 3 sets

Bent Over Barbell Rows 5-6 reps for 3 sets PLUS 1-2 reps on a max set

Pull Ups super-setted with Barbell Rows 8-10 reps for 3 sets

Bicep Curls super-setted with Tricep Push Downs 8-10 reps for 3 sets

The key to this workout is the fact that it is based around multi-joint compound exercises that work multiple muscle groups at the same time, and have been proven to be most effective for muscle growth, particularly for the skinny guy looking to gain mass.

Compound free-weight exercises like Squats, Bench Press and Bent Over Barbell Rows give you a much greater range of motion and incorporate the smaller ancillary muscles in the exercise which are required to maintain balance and stability throughout the exercise.

I've also included the use of "super sets" and "max sets" in this bodybuilding workout routine.

Super sets are basically two different exercises performed back-to-back with no rest in between, and they are typically complementary exercises, which work opposing muscle groups (in this case, biceps and triceps).

Max sets also encourage extra muscle growth and strength gains by pushing the muscle on a heavy weight. By gradually increasing this load over time in your workout routines you can see significant increases in strength and muscle size as it utilizes the principle of progressive overload.

Note: I put the super-sets and max sets in this bodybuilding workout routine for the intermediate and more advanced folks who are feeling a little stale in their current workouts and want to take things to the next level. Beginners can use the same workout structure, just avoid the super-sets and max sets until you are accustomed and strong enough to crank things up a notch.