The Details – Let These Exercises Take Your Muscle Development To New Levels:

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• • Squats: Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.

• • Lunges: This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.

• • Deadlifts: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.

• • Bench Press: Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There also are several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.

• • Dips: A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.

• • Overhead shoulder press: Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done seated or standing, with a barbell or using dumbbells. Two huge favorites are seated dumbbell presses and seated behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.

• • Push-ups: One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can’t get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.

• • Rows: The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and seated cable rows are also an excellent option.

• • Pull-ups: This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.

• • Curls: Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.

• Sit-ups/Crunches: Like push-ups, sit-ups and crunches can be done basically anytime, even if you can’t get to the gym. Done in in several sets, they work the abdominal muscles very effectively.

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