The Only 7 Exercises You Need to Build Muscle
To build muscle you do not need to perform thousand of different exercises for different muscle group, you just need to perform effective exercises for your muscle.
To build muscle with only 7 exercises, perform every exercise with good form and train every set to failure. Study shows that set leads to failure has more muscle growth then normal sets. Don’t forget to train with progressive overload.
Here is the list of The Only 10 Exercises You Need to Build Muscle;
1.Incline chest press
For Chest: The incline press not only build your upper chest it target your whole chest muscle. Study shows that incline chest press target all muscle groups of chest.
To grow your chest muscle add incline chest press in your workout for better chest muscle growth. along with upper chest incline press also strength your shoulder muscle making the border.
Remember the border your shoulder are, the more muscular your physique will look.
Different variation of incline chest press are;
- Incline dumbbell press
- Incline machine press
- Incline bench press (barbell)
So incline chest press is the 1 out of only 7 exercises you need to build muscle.
2.Pull-ups
For back: Talking of effective exercises to grow your back muscle, we can not ignore the ultimate back builder known as pullups.
Pullups work on your lats, rhomboids, traps, biceps, and deltoids, and also engage your core muscle. pullups helps to grow your back muscle and it also build functional strength.
Different variation of Pull-ups are;
- Wide-grip pullups
- Close-grip pullups
- Neutral Pullups
- Weighted pullups
- Band pullups
So Pullups is the 2 out of only 7 exercises you need to build muscle.
3.Squats
For Legs: Squats are overall legs builder and one the greatest leg exercise ever, there nothing any other leg exercise that can match the aura of squats.
Different squats variation to perform:
- Bodyweight squats
- Barbell squats
- Dumbbell squats
- Smith machine squats
- Hex machine squats
So Squats are the 3 out of only 7 exercises you need to build muscle.
4.Lateral raises
For shoulder: Lateral raises is the best shoulder exercise to build 3d delts.
Lateral raises gives 3d looks to your shoulder making it border and gives a v-taper look to your physique
Different variation of lateral raises to try:
- Dumbbell lateral raises
- Cable lateral raises
- Egyptian lateral raises
So Lateral raises is the 4 out of only 7 exercises you need to build muscle.
5.Dips
For triceps: Dips are an great exercise for your triceps. Dips are overall triceps builder and some part of chest muscles.
Remember triceps are 60% percent of your arms so training your triceps will make your arms look bigger.
Different variation of dips to perform:
- Bench dips
- Machine dips
- Calisthenics dips
So Dips is the 5 out of only 7 exercises you need to build muscle.
6.Bicep curls
For bicep: Biceps curls are the only bicep exercise you need to build your biceps. Bicep curls give a peek look to your arms making them aesthetics.
Training biceps are everyone’s favorite, i mean who even can hate doing biceps.
Different variation of biceps curls to perform:
- Dumbbells’ bicep curls
- Barbell bicep curls (ez bar for happy wrist)
- Cable bicep curls
So Bicep curls is the 6 out of only 7 exercises you need to build muscle.
7.Standing Calf raises
For Calf: Standing calf raises are great exercise for your calf. otherwise calf depends on your genetic but to make your self happy just perform standing calf raises.
So Standing calf raises is the 7 out of only 7 exercises you need to build muscle.
Bottom Line
Building muscle required time. Building muscle is marathon not a sprint so consistency is important. Be strong and be happy.
Thank you for reading.