Best Bodybuilding Exercises for the Fastest Results
The big seven are your staple exercises. If you weren’t able to do more than 7 exercises, you would pick these, as they give an overall improvement to the body. All of which stimulate a combination of muscle groups, and lead to massive benefits in your bodies’ production of growth-promoting hormones, such as Growth Hormone and Testosterone.
Squats work many parts of your body, but put a large focus on your legs, your lower back, and your glutes.
Squats consist of sitting a barbell on your traps, and squatting down until your glutes almost touch the ground. The most common issue with new guys and squats is not getting low enough. You need to get incredibly low until you feel it completely in your glutes, and do a completely slow and controlled movement. Don’t increase the weight until you are doing it properly, and ensure you maintain a proper arch in your back during the entire motion.
Deadlifts are a life-changing exercise, but require perfect form or they can be very dangerous. With a deadlift, a barbell is gripped and slowly lifted to just above your knees from a squatting position. The main fatal mistake is to not maintain a proper lumbar curve during the exercise. You need to retain an arc in your lower back throughout the entire motion, otherwise you are putting incredible stress on your lower back.
The other common mistake is lifting until your legs are completely straight, this places undue stress on your lower back. You need to maintain a slight bend in the knees during the entire motion.
The bench press is probably one of the first exercises you ever completed, however it is probably one that you have never paid proper attention to. The chest is made up by many different quadrants, and by doing different angles (i.e. incline, flat, decline) you hit specific parts of your chest. While performing the exercise you shouldn’t throw the weight, you need to maintain complete control and go very slow, especially during the negative. By doing this, and focusing on your chest opposed to your triceps, you will see dramatic gains in the size of your pecs.
Nothing will add mass to your lats as fast as the barbell row. The exercise is done by maintaining a 90 degree bend and lifting in a controlled motion up to your body from the ground. This will predominantly hit your lats, but also puts load on your traps and biceps. One thing to watch out for is that you need to maintain a proper lumbar curve, much like you do with squats and deadlifts, in order to stop undue stress on your lower back.
Dips predominantly hit your triceps, and are done by lowering yourself on a dip bar.
The main tips are to keep your elbows tucked in close to your body, and stay as straight as possible. Leaning forward puts more focus on the chest, but the idea of the dip is generally to hit the tricep as hard as possible. You should be adding weight to your dips with a weight-belt to keep your rep range from 8-12.
Chin-ups are the best back-widening exercise that exists. If you want the V-shape, you need to do chin-ups, as painful as they may be. Don’t mistake chin-ups for pull-ups – with chin-ups you are doing an overhand grip, and going as wide of a grip as possible. Also don’t fall into the trap of throwing your body, this is supposed to be a slow (and painful) exercise that is incredibly con trolled.
To build up your reps fast, you should use a modification called “lowers”. Because it can take some time to build up your chin-ups, you simply do as many reps as you can, and then jump up to the top of the rep, and gradually lower yourself. Try to take 2-3 seconds for the lower (negative rep) and to do 8-12 reps – you’ll be building up in no time!
Barbell Curls help predominantly in building biceps, but also put load on the stabiliser muscles in your front delts. This is simply a bicep curl using a barbell, but has some common mistakes as simple as it may seem. The most common mistake is to rock the body to get the weight up – avoid this at all costs, as you won’t be putting the correct load on the biceps, and can also throw out your back. The next common mistake is moving your entire arms. Your elbows should stay pinned in the air at one spot the entire time, if they move slightly at the top of the rep to get the final crunch, then that is fine, but make sure this is a completely controlled motion. Also focus on a slow negative.