Unfortunately many beginners have very little understanding of how to work out properly and therefore make insignificant progress and eventually give up on their vision of a better body.
It is for that reason essential that you know what exercises to do in order to achieve the best possible results.
Don’t worry about doing what the person next to you does; if you perform these killer compound exercises then you will be packing on lean muscle mass in no time.
1. Barbell Squat
The Barbell Squat is considered by many bodybuilders, weightlifters and athletes to be the king of all lifts. The exercise is performed by resting the bar across the back of the shoulders and stabilizing it into position with your hands, you then “squat” down deep, keeping the back straight, chest out and knees behind the toes. Squats when performed correctly with strict form work the Quadriceps, Hamstrings, Lower Back and Glutes. For safety purposes it is always best to perform this exercise in a Squat or Power Rack.
2. Bench Press
Possibly the most famous weightlifting exercise, the Bench Press is the ideal core lift for hitting the chest and triceps. The Bench Press can be performed in variety of different ways including flat, incline, decline and close grip. For the beginner it is always best to start with flat bench press and this can be performed using either a Barbell or Dumbbells.
3. Deadlift
One of the best exercises for building up the lower back, it is performed by “pulling” a barbell from the floor by pushing with your legs and keeping your back straight. The Deadlift also works the muscles in the legs, middle back, traps and forearms making it an incredible full body exercise.
4. Military Press
The Military Press is performed by holding a barbell at shoulder level slightly in front of your head and then slowly raising it above your head. The Military Press is the ideal core exercise for hitting the shoulders and triceps. This exercise can also be performed behind the neck.
5. Barbell Rows
This rowing exercise is ideal for developing the middle back as well as the lats and biceps. The barbell row is performed by bending at the waist and keeping the back straight, the barbell is then pulled up towards the chest. This exercise can also be performed using dumbbells.
