The 3 most effective exercises to build muscle

“Strong is the new skinny” – the fashion of fitness has not been interrupted for years. Strength training in particular is very popular and gives us a firm and healthy body. But especially as a beginner, the topic of muscle building is new unknown territory for many.

How do muscles grow?

Before introducing you to effective exercises to build muscle, let’s first explain how muscles grow. Muscle growth is a response to increased tension in the muscle. Cause: During strength training, the muscle gets tired and there is an alteration in the structure of the muscle fibers. To adapt to future loads and be better prepared next time, individual muscle fibers enlarge. The result: the muscle grows.

What is often forgotten: muscles do not grow during training, but during regeneration. Stimuli are set during training, growth is only set during regeneration. For this reason, you should plan enough breaks between training sessions and give your body around 48 to 72 hours to regenerate.

3 effective exercises to build muscle

To build muscles quickly and specifically, most fitness enthusiasts go for pure equipment training in the gym. However, if you are new to the world of weight training or prefer to train at home, you must join body weight exercises beginning. Because training with your own body weight also provides a lot of incentive for your muscles and also means a lower risk of injury. Next, we will introduce you to effective bodyweight exercises that will help your muscles grow. Tip: If you’re new to fitness, it’s best to have an experienced trainer show you the exercises beforehand.

For arms, chest and shoulders: push-ups

Do you want a defined upper body? Then push-ups should definitely not be missing from your training plan. With this exercise, you train the large chest muscle, biceps, triceps, and shoulder muscles, among other things.

How the flex works:

  • You start on all fours. Your hands are shoulder-width apart and chest level.
  • Point your toes up. Your gaze is directed towards the ground, your head is an extension of your spine. Make sure your body forms a straight line.
  • On the next step, lower your chest toward the ground. In order not to fall into a hollow back or lift the buttocks up, abdominal tension is required.
  • Just before you hit the ground, push yourself up using the strength of your arms.

8-10 reps, 3 sets

Tip for beginners: If the pushup is too strenuous, simplify the exercise and try the pushup on your knees.

For legs and buttocks: squats

Squats or squats ensure tight legs and a tight butt. Both the front and back thigh muscles and the gluteal muscles get their money’s worth.

How squats work:

  • Stand up straight with your legs hip-width apart.
  • You can cross your arms in front of your chest or stretch them out in front.
  • The abdomen is tense, the buttocks are thrown back and the legs are bent.
  • Hold the squat briefly at the lowest point, then straighten back up.

10 reps, 3 sets

Also exciting: 5 beginner squat tips >>

For the abs: planks

At first glance, the forearm brace may not look like much sweat, but that’s misleading. The plank is considered a strenuous exercise for the entire body, but it is particularly important for a strong core. With the forearm plan, you train your rectus, oblique, and transverse abdominal muscles.

How the table works:

  • You are on all fours. Rest your forearms on the ground. Your elbows should be at shoulder height.
  • The toes are placed: the legs, buttocks, back and neck form a straight line. The whole body is tense.
  • Hold the position for about 30 seconds, then gently lower yourself down.

3 repetitions

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