If you’d discuss with a successful bodybuilder about his gains, he will confirm that there’s a science to it, including diet and bodybuilding exercises. Those who want to put on lean muscle mass will need to have an informed and even calculated approach to their diet and training. That’s why you may have already seen elite bodybuilders eating a pre-set certain amount (and type) of foods and performing particular bodybuilding exercises in a pre-set amount of sets and reps.
Having this said, whether you’re a beginner in the gym or a seasoned bodybuilder, you will need to have some idea about training and dieting as long as you’re aiming for some serious gains. Regardless, I assume you already know that you will need to work out with proper form in the gym and do the math in the kitchen.
In case you do not get enough from your gym sessions and your gains have plateaued, then there are a few things that I can recommend to get over this plateau wall. First, you can check out our products at HGH.to. We have a very wide inventory of products that will make sure you will get over the hardest plateaus out there. Second, you need to review your diet and lifestyle. You may need to recalculate your nutrition (calories, micronutrients, and macro balance), and/or your resting time. Lastly, you may need to pay attention to the bodybuilding exercises you’re going for.
Here we will focus on the last one – sharing some of the most popular bodybuilding exercises for better form that will help you unlock some new goals! Check here the top tips that will help improve your technique and bring you outstanding results. We would split those bodybuilding exercises into upper and lower body parts.
Upper Body Bodybuilding Exercises
Training your upper body can be fun, but if you also want to make it effective, you need to pay attention to the type of bodybuilding exercises as well as their combinations. To get the most out of gym sessions when training the upper body, you will need to focus on a combination of compound movements that isolate particular tissues and muscles for targeted hypertrophy (muscle growth).
Incline dumbbell bench press
The incline dumbbell press is a perfect way to build your upper chest. You should pay attention to tuck your arms into roughly 45 degrees on the eccentric portion and reverse that motion as you press. This way you’d feel a more significant contraction throughout your chest as your pecs are working. The dumbbells must go both upwards and towards each other as well because the pecs are used to move your arm.
Shrug
The upper traps will help you pull your shoulders back. That’s why, when you’re performing shrugs, particularly with a barbell, the resistance is in the front of your body, not aligned with the direction of the muscle fibers in your trap muscles. That’s why, if you lean forward, your shoulder is going to be directly on top of the weight. It gives you a better range of movement and alignment.
Dumbbell row
The dumbbell rows are perfect for building muscle and strength in your lats. Besides, they will go easier on your lower back than many other back exercises because they allow you to support your torso with your free arm. You can use a low incline bench as it will allow you to lock into a more stable position by resting on your elbow. Additionally, when you row on a low incline, it should help you pull up and back at the same time, reducing any extra twisting.
Dumbbell pullover
I have noticed lately that pullovers are very underrated. That’s a huge mistake. All golden-era great bodybuilders such as Arnold Schwarzenegger used pullovers to achieve their wide V-shaped backs. There’s rarely just one single movement that will stimulate your lats, chest, and triceps all at the same time. Nonetheless, if you tuck your hips when you raise your arms, your lats will be stretched even more. This will lead to even more contraction, necessary for muscle growth.
Lateral raise
There’s no other exercise that can develop your delts as much as lateral raises can. Just make sure you perform it correctly. Slightly lean forward and raise your arms. This will provide a better range of motion, meaning that there are going to be more muscles to engage, thus, more muscle growth.
Barbell curl
The biceps are perhaps the most straightforward muscle. A curl will fully emphasize your biceps, so you can go for curl bodybuilding exercises to precisely engage your biceps and grow huge arms. Besides, I would also recommend checking if you can bear using a straight bar. That’s because it will help fully rotate your wrist, meaning that you will get a better contraction from performing this exercise. Additionally, squeezing your pinky can be an effective mental motion that will reinforce squeezing.
Triceps press
Huge biceps are great, but you won’t have huge arms without huge triceps. You definitely need to put some work into your tricep muscles, and the triceps press is one great way to do so. When you use the standard cable press, you will keep your upper arm glued to your torso. That’s just perfect for isolating the two of the heads in your triceps. The problem is that you almost completely avoid working out the third head of the triceps. That’s why, instead of that, you better allow your upper arm to slightly drift forward during the eccentric phase and tuck it back to your sides as you press. This way you will engage all three heads of your triceps at the same time. Moreover, control of the movement is critical! It is pretty easy to lose control and make a sloppy move. Stay aware of your form!
Lower Body Bodybuilding Exercises
Never skip leg day! I’m pretty sure you’ve heard about it and there are good reasons why. Besides the fact that it just doesn’t look good when you have a developed upper body on two chicken legs, training your legs burns most calories and, therefore fat. Moreover, they help your gym performance, ensure proper form, and help with everyday tasks. There are numerous other reasons but in the end, the most important thing is – do not skip leg days!
Hip thrust
Every woman dreams about glorious glutes. But did you know that women do pay attention to male glutes too? Want to attract eyes? Train them glutes! Want to look good, and symmetrical, and enhance performance and physique? Good, train them glutes! And hip thrust is one of the best moves if you want some really well developed glutes. To have a full focus on your glutes only, keep a short range of motion and load up some serious weight. If you’d also want to work your hamstrings and glutes, you better go for a fuller range of motion. But you’d need lighter weights for it.
Back squat
Squats are so popular because they are indeed some of the most effective lower body bodybuilding exercises out there. Moreover, they are highly versatile. Yet, a common error when performing a squat involves shifting your weight too far one way, either towards your heels or toes. In order to ensure that you are in the perfect place, you need to place a set of small change plates under the middle of your feet when you’re warming up. Doing so will force you to use your midfoot because your heels and toes are off the ground. As a result, you can adequately work your legs.
Romanian deadlift
A hip extension is pretty straightforward. Nonetheless, depending on your stance, you may find that sinking into a hinge is somewhat easier as long as you turn your feet out a little bit. That’s because such a rotation will place your glutes in a shortened position. This will stabilize your hips and help support you better while ensuring you can fire up those leg muscles.
Hamstring curl
Using some machines for hamstring curls can be a bit of hit and miss. That’s especially because of their fixed range of motion which could be pretty restrictive. Nonetheless, they could also help you focus on single muscle exercises. This way, you are free to focus on a single muscle group. So, if you use a prone hamstring curl machine, you better push your hips into the pad, with your thighs resting on the pad (you do not need to push against it). It will offer better leverage without encouraging you to put the weight on a different part of the body.
Cable crunch
A perfect way to target your abs is with the help of the cable crunch. At least, it is a perfect way as long as you know how to properly isolate your abs. For that, you’d need to squeeze your glutes and lock your pelvis during the set. This is going to provide a base for your abs to contract against. This is also going to take out some of the bounce during the exercise, which focuses on your abs rather than whatever other muscles.
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In the end, keep in mind that these are just some examples of upper and lower body bodybuilding exercises. There are numerous others that you can and actually should add to your workout routine. Not only that, it is extremely important to remember that a good technique is going to help you get the most from your time in the gym. It amplifies the results of the work that you’re putting in. Also, keep in mind that the exercises you choose for your routine must work for you, not against you. It is best to keep a record of your workouts and continue to tweak and tailor your training so it will fit your needs.
- Moreover, pay attention to your diet and lifestyle, because achieving awesome bodybuilding goals means you’d need to have a lifestyle and a diet that focuses on such goals. Lastly, at HGH.to you can find bulking bodybuilding compounds that are the best in existence when it comes to gaining lean muscle mass, cleaning up excess body fat, and boosting your strength, endurance, energy, and stamina. We work with the best manufacturers, ensuring that you get the best quality products. Also, you would find them for the best prices online, ensuring you save money during your journey of getting big and shredded!
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