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Welcome back guys, in today’s health video I’m discussing the 8 best mass building exercises and which muscle groups each exercise targets.
Please note that all of the 8 best mass building exercises are compound exercises involving multiple muscle groups as opposed to isolation exercises that target one muscle at a time.
I’ve included various video links in the description field below which will show you how to perform each of these 8 best mass building exercises.
Exercise number 1 is squats. Training legs is most people’s least favourite muscle group but it’s one of the most important to train. Having lean muscle helps to burn fat and your butt, technically called the gluteus maximum or glutes is the biggest muscle in your entire body.
The upper leg muscles are also very large and performing squats works the legs and glutes very hard. So building lean muscle in these areas will aid in gaining muscle mass and burning fat.
The main muscles worked when performing squats includes your glutes, quadriceps at the front of the leg and hamstrings at the back of the upper leg.
Mass building exercise number 2 is the dead-lift. If you were to say to a strength and conditioning coach, “hypothetically, if your players could only perform one exercise in the gym to build muscle, what exercise would that be?
I believe the majority of strength and conditioning coaches would choose the dead-lift. However I simple can’t stress enough that this is an extremely dangerous exercise and if you are a novice trainer then please perform this exercise under the supervision and guidance of a trainer.
The dead-lift definitely works the biggest and most important muscle in the body which basically includes every muscle of the legs, the glutes, the abs, the lower and middle back and the muscles of the upper back and traps which are located on your neck.
Mass building exercise number 3 is the bench press. This is a staple item that covers a range of body parts and lends itself well to the fitness principle of progressive overload.
Progressive overload is when the weight, intensity and frequency of an exercise gradually increases over time. Progressive overload is an important factor in gaining muscle mass and the bench press is ideal for this.
Mass building exercise number 4 is chin ups or pull ups. These are a great compound exercise that can be performed in a commercial gym as well as outdoors.
Chin up are a challenging exercise and recruit a large variety of muscle groups. Those muscle groups include the lats which are the widest part of the back, the biceps, as well as part of the triceps and chest. So as you can see this is a very effective compound exercise.
Mass building exercise number 5 the military or overhead shoulder press. This is another staple movement that is a muscle building must have.
The main muscles worked in this movement include the shoulders, upper chest and triceps.
Mass building exercise number 6 is the bent over row which is another back exercise and is very effective for building thickness and mass.
The main muscles worked during the bent over row include the lats, middle back, upper back, neck or trap muscles as well as the biceps.
Mass building exercise number 7 is dips which are another great compound exercise involving various muscle groups.
This includes different parts of the chest depending on the angle at which you place your body when performing the dips, the triceps , shoulders and areas of the mid and upper back.
Mass building exercise number 8 is dumbbell pullovers which are somewhat of a forgotten exercise but should be a staple in your rotation of exercises.
This great exercise will mainly work the lats, obliques, chest and triceps with secondary recruitment of the shoulders and biceps.
So there we have it, that’s the 8 best mass building exercises to perform for muscle gains.
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