Top 10 Best Muscle Building Exercise

Getting started, the term “Muscle” has a Latin origin, “musculus”, signifying the shape of it, which resembles to the mice crawling under the skin and hence the “little mouse”.

Landing on this earth acquainted with original self, the anatomical structure, the human desires never get to a full stop. Always want to get something extraordinary and here this article would talk about the plausible methods to look “CRATUS: Greek God of Power and Strength”.

There are a huge lot of people and a lot of cultures too, which as a result give rise to various techniques to build our body structure.

Choosing out of the bulk of the present techniques is the most important task.

The most significant feature which a muscle building exercise must possess is that “The workout must involve the functioning of muscles, as much as possible, simultaneously.” The more the muscles are involved; the better would be the results. Also, the soft tissues near the joints must not be stressed in excess as it would take more time to heal and as a result hamper the productivity of muscle building.

The two major factors involved in muscle building are:

1. Balanced Diet

2. Advised Exercises


The first bullet mark could be easily but passionately be achieved by adopting it in the daily routine. And the second bulleted mark is where everyone is not perfect at. It is this point that makes all the difference.

Only knowing about the terminologies is not enough, in addition to that proper way of accomplishment is necessary and also making the right choice according to the body needs is also necessary. And hence.

Reaching out the most widely used and effective methods for the same.


1. The Clean and Jerk Act

Clean and Jerk Act

After we had talked about the exercises for different parts of the body muscles, it’s time to amalgamate all the techniques and talk about one of the best approach that would yield the perfect results and without which the process of muscle building remains incomplete.

Though done at the later stage of the process it is one of the most difficult, complex and momentous acts.

The Clean and Jerk Act, works for the full body enhancements. It comprises of two modules. The first part of the movement (clean) is a dead lift which involves the legs and the lower back. Once the deadlift is over, the legs, traps, middle back, and shoulders assist to bring the bar into a resting position right in front of the neck. Then, in the second part (jerk), the legs, shoulders, chest, and arms bring the bar right above the head. This exercise hence accommodates various techniques in one which we had talked about and prove to be a very life changing experiment as the builder feels a very exotic experience while performing this exercise. It is like a challenge being accepted by the participant that would ultimately give him a degree of being a SUCCESSFUL MUSCLE BUILDER.


2. The Barbell Curls

Barbell Curls

Then comes the “not so optional; but necessary”, The Barbell Curls, the technique for the biceps brachii muscle growth, which is the basic dream of any body builder. To come out of the gym having this muscle shouting to the milieu, “Oh! Yes! I have got it “!! This technique is not only the sufficient but also the necessary condition for the muscle building.


3. Dip


Now comes the most crucial one i.e. to strengthen the biceps and the triceps, which is the basic presumption by any human being for the muscle building phenomenon.

The Dip, a simple way for empowering the triceps. Though needed but could surely be avoided if any muscular issues happen. It is an optional capability towards this growing technique


4. Squats


After being introduced of the basic upper body growth the next step towards muscle building is strengthening of the leg muscles so as to hold the weight of your completely changed, new silhouette.

Proficiency in Squats proliferates the muscles of legs, buttocks, thighs and other secondary tissues like adductors and soleus. Heavier the squatting better is the outcome but even the most expertise one too loses the game as there is a huge risk factor involved in this act. Each and every action must be poised and neat. Elucidating with one circumstance, a small but a very significant detailing i.e. knees must not move beyond the toes, an inch of mistake and you are out of the arena. Thus the veterans came out with an alternative Barbell Lunges. A father-son relationship between the two and hence slightly lenient towards the labourer.


5. Back Thickener

Back Thickener

A slightly specific version of this technique is Back Thickener. This exercise focuses mainly on the growth of the back of the body regardless of the complete strength of the torso.


6. The Dead lift

Dead lift

Then comes, The Dead lift , considered to be one of the best methods of mass building. Unlike the previous press technique it has no sidefffects and hence risk free. It is the true measure of the body’s strength. This involves lifting off the ground, a loaded barbell, from a stabilized bent over position.


7. Barbell Shoulder Press

Barbell Shoulder Press

An approach for the similar purpose i.e. the shoulder muscle enhancement is Barbell Shoulder Press. A very simple and commonly used technique. No further detailing is necessary for the same. It is practised very often by the trainers and the body builders.


8. Chinups


Chinups, which is also for the growth of the upper body like the one offered by the press technique. The major emphasis in this exercise is not only on the chest muscles unlike the previous, but also on the complete forward portion of the body which encapsulates the shoulders, upper back and arms.


9. Dumbbell Bench Press

Dumbbell Bench Press

Both of these advents were perfectly fine and active but as technology advances our way of life is also enhanced. And Dumbbell Bench Press is the innovation that emerges out of these advancing technologies. Using dumbbells offer freedom of motion that can accommodate rotator cuff’s particular mechanical requirements, which was not there in the barbell presses and hence it came out as an improved variant of the upper body proliferation.

These particular forms of exercises which accomplish the same task but still are different is the most crucial part of the decision making. This is where the intellect or the patience works. Just randomly adopting a technique would surely not do. A correct choice is needed to be taken.

Now, comes the next type of exercise


10. The Barbell Bench Press

Barbell Bench Press

At first, making you aware of the most rumours part of muscle building exercise, and that is, The Barbell Bench Press. Considered the most efficient method for chest development, it is just a mirage. Yes, though it actuates the large, big and giant muscles in the upper body, it is not the best option as it pops up various disadvantages like damage to shoulder tissues etcetera due to the excessive stretch done at the time of execution.

A better alternative to this is Cable Chest Press. Wherein the bench press doesn’t challenge the horizontal adduction, this approach overcomes all the disdains of the aforementioned exercise and hence a good option to opt for.


Every work which you start begins with primary action and pleasure notes but as the levels transcends so raises the complexity and hence the hard work, which you need to put to achieve the desired goal.

So, these were some of the methods for muscle building. Any technique, be it complex or easy, dangerous or smooth, advantageous or side effecting, whatever be its nature, the builder has to perform it with clear sense of knowledge about both the act and its pre requisites, along with the capability of his body to handle the stress. Everybody is different and prone to different types of exposures and hence is affected differently by the same things. Thus, there is a need of proper training for the same.

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