Everybody has their favourite exercises but if you are looking to build muscle effectively then the following 10 exercises are a must, used in conjunction with bodybuilding supplements such as protein powder. 8-12 reps are ideal for building bulk and keep the routine to no more than 45 minutes.
1.Squats
Stand with your feet shoulder-width apart with a barbell across your shoulders. Bend your knees and push hips backwards until your thighs become parallel with the floor. Return to start to work the quadriceps.
2.Incline dumbbell chest press
Set an exercise bench to a 30-degree angle and lie flat holding two dumbbells. Bend elbows before extending arms out. Hold for 2 seconds before gently lowering to starting position to build your pectorals.
3.Incline dumbbell curl
Lie on the inclined bench with a dumbbell in each hand, arms hanging down behind body. Curl dumbbells to shoulder and back to work your biceps.
4.Parallel bar dips
Stand between the parallel bars on a box and place your hands on the bars so your arms are straight. Kick the box away and slowly lower until arms are fully bent. Hold for 2 seconds before slowly pushing up to a straight arm to build the pectorals, the deltoids and the triceps.
5.Abdominal crunch
Lie on the floor with legs bent and feet flat on floor. Place hands on the back of your head and bring shoulder blades off the floor whilst bringing elbows towards your knees. Squeeze abdominal muscles before slowly returning to the floor.
6.The deadlift
Place the barbell on the floor in front of you, squat down and pick up the barbell at shoulder width. Slowly stand up keeping the back straight. Hold the weight for a second before lowering to the ground to exercise erector spinae, gluteus maximus, adductors, hamstrings and quadriceps.
7.Lying hip raise
Lie on your back with bent legs and feet flat on the floor, close to your bottom. Hold a weight across your hips. Push your hips up to the ceiling while pushing down through your heels. Hold for 2 seconds before lowering back down to the floor to build the gluteus maximus.
8.Chin ups
Extend arms above the head and grip a fixed chin up bar with palms facing you. Pull your body up until the bar is at chest level. Gently lower to work the latissimus dorsi.
9.Bench press
Lie on a bench keeping feet on the ground and buttocks in contact with bench. Hold the barbell so forearms are parallel to ground when the elbow is bent and weight is at rest. Push weight up until the arms are fully extended, hold for 2 seconds before lowering to start position to build pectorals, deltoid and biceps.
10.Push-ups
Push-ups use your own body as the resistant weight. Lie chest down with hands at shoulder level and palms flat on the ground. Push up on arms with back straight, looking ahead. When arms are fully extended hold for 1 second before slowly lowering back to build pectorals, deltoids and biceps.
Remember to eat well and include bodybuilding supplements for full muscle building potential, such as a good protein powder. Bodybuilding supplements such as protein powder can be added to water or juice to ensure good hydration at the same time.
