Strength Training Strategy
Having trouble increasing your muscle mass? Have you reached a plateau? Is working multiple muscle groups better than isolating a muscle? Free weights have always been a favorite among weightlifters - there's a reason. The article below reveals the results:
"What are the best exercises for building muscle?".
Here's a list of other Building Muscle Mass Ideas.
What are the best exercises for building muscle?
The
question of “what exercises should I use?” is one that has plagued bodybuilders
and fitness athletes for years. In this section we I will outline some simple
tips that you can use to help you pick the best exercises for your workouts.
Compound
vs. Isolation Exercises
Compound
exercises work multiple muscles across more then one joint. Bench press, dips,
and squats are examples of compound exercises. Isolation exercises work fewer
muscles across a single joint. Dumbbell flyes, pec deck, and leg extensions are
examples of isolation exercises.
Some
people believe that in order to target a certain muscle you should use more
isolation exercises and thus develop that muscle more efficiently. However,
this is not the best approach. Isolation exercises that work the muscles across
a single joint are not the most effective way to build muscle. Compound
exercises are far more effective in building muscle because they incorporate
the use of several muscle groups, allow for a heavier training load, and work
more muscle mass in the same amount of time.
Let's
look at the squat. It is a compound exercise. It works the quadriceps,
hamstrings, gluteus, lower back, abdominals, calves, and the abductors. Squats
allow for heavy weights to be lifted. This makes the squat an incredibly
effective muscle building exercise. Compared to an isolation exercise such as
the leg extension, which only focuses on the quadriceps, you can see how much
more productive compound exercises are for building muscle.
Free
Weights VS. Machines
Free
weight exercises are more effective for building muscle then machine exercises.
Machines make exercises easier to perform. You do not have to balance the
weight with machine exercises because the machine balances the weight for you.
You will get less muscle stimulation from machine exercises because they do not
require the same concentration or effort as free weight exercises. Free weights
have a greater ability to involve stabilizer muscles than machines. Free
weights put you in a natural, 3 dimensional environment for exercise.
The majority of your exercises should be compound
free weight exercises. This does not mean that you should avoid machine
exercises or isolation exercises. They are easy to learn and there is a low
risk of injury, which is great for people who are just starting out or for
rehabilitation purposes. However, intermediate and advanced bodybuilders should
always base their workouts around compound, free weight exercises and
supplement their workouts with machine and isolation exercises.
MSBJ Holdings LLC's editorial objective is to provide our readers with a forum for personal suggestions, investment ideas, and health & fitness recommendations. Our articles should not be construed as specific advice for the reader, nor does any article imply an endorsement by MSBJ Holdings LLC. Your best course of action must be based on your individual situation.
