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Bodybuilding Workout Routine – 5 Top Exercises For Natural Bodybuilding Success
Most people these days are sick and tired of seeing ads for the latest protein powders and weight gain pills that “guarantee” muscle gains in a week without ever stepping foot in the gym… or something.
You and I both know that these kinds of claims are just to sell more products, right? But the fact is that many real people feel lost when it comes to finding the right bodybuilding workout program that will allow them to gain muscle naturally without resorting to all that junk.
The key to a successful bodybuilding training routine is mindset and being able to follow through on your commitment – that’s really the hardest part. Once you’ve mastered this, then it’s just a case of following a process of proven exercises that will maximize your muscle building potential.
These exercises are usually compound exercises with free weights that provide a large range of motion and allow many muscle groups to be worked at once. This way you produce more natural muscle building hormones, are able to lift heavier weights, avoid overtraining AND spend less time in the gym. Sounds good, right?
Below are the top 5 exercises that should be the “core” of any decent bodybuilding workout routine – they are known as the “big core” exercises…in other words, fundamental to successful bodybuilding.
The king of bodybuilding routines, these exercises recruit more muscle per rep than any other exercise and are the perfect lower body workout.
Best done with a free-weight barbell is ideal when someone can see you, as a large range of motion can be difficult in the last few reps. If you are alone, feel free to use the squat machine as it is safer.
Take care to avoid arching your back and maintain a good wide stance.
If the squat is king, then the bench press is queen. Easily the best and most popular upper body exercise, and for good reason – it works the chest, upper back, shoulders and arms. The bench can and should be modified to perform incline and decline presses (incline for the upper chest and decline for the lower chest) that provide complete upper body development.
Make sure you regularly change the angle of the bench in your bodybuilding exercises to get the most out of this exercise.
Another great lower body exercise that people sometimes forget about because most guys focus more on upper body exercises in their bodybuilding routines.
Lunges are ideal for those who have trouble performing squats due to lower back problems, as they work the quads and glutes. By changing the length of your stride, you can decide which part of the leg to focus on. It’s a good way to add variety to your exercise routine and ensure maximum overall development.
Rows, or bent over rows as they are also known, are a great upper body exercise and are perfect for hitting those muscles that the chest press can’t quite handle. These are the back, lats, trapezius and biceps – since rows are almost the opposite of the chest press, they are a pulling exercise and the bench press is a pressing exercise.
By doing rows as part of your bodybuilding workout, you will reduce the number of biceps exercises needed to achieve the same result, which will help you spend less time in the gym.
Pull Ups / Push Ups
Pull-ups and push-ups are a great addition to any bodybuilding workout and are perfect for all those people who struggle to get to the gym or find that other people are already using weights (if you go to a gym in a busy city, I know exactly what I mean).
Don’t be put off by their simplicity, they are still the best upper body exercises out there. Change the exercise again by widening or closing the grip; performing overhand and underhand pull-ups; and strapping weights to your back for push-ups or ankle weights for push-ups.
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