The best lifts to build muscle are the ones you can use the most weight when doing – generally speaking, these are compound movements. Compound movements are the barbell deadlift and it’s variations, barbell squat and it’s variations, bench press and it’s variations and barbell row and it’s variations.
Compound movements means multi-joint or multiple joints are used to complete these exercises, for example, the squat utilizes the hips and knees and the bench press uses the shoulders and elbows. These four exercises may have a targeted muscle group, but they use the entire body. For example, deadlifts target the back, hips and legs, but you must use your core to stabilize and your arms to grip the bar.
Additionally, utilizing a barbell allows you to use more weight and you will have to stabilize it with your own body. The more muscles used, the more potential for muscle growth. To truly build muscle, you want to use the most weight possible for 3 – 4 sets of 8 – 12 reps in your workout routine. That is known the hypertrophy phase of volume for lifting. So, for example, if your workout plans call for you doing four sets of eight bent over rows and you perform your first set at 75 pounds, but you feel like you could use more weight or do more reps, add more weight to continue the rest of your sets. You want to use the most weight possible for the given number of sets and reps in your workout routine.
Lastly, a heavy deadlift or squat day will increase your testosterone and human growth hormone after your session – these are the key hormones in building muscle. So when combined with plenty of rest, recovery and food, you will build muscle primarily with these four lifts. And to see visible muscle tone, you have to build muscle.
But you are in luck! The Lean Body Workout Plan has all of these lifts, and more, so you can build muscle without having to worry about if you are doing the right exercises, or doing the right amount of sets and reps. It’s all written out for you and I will coach you through the whole 12 week workout routine.
Go to https://kyrawilliamsfitness.com/leanbodyworkoutprogram/ to get started on your personal fitness journey to building muscle and getting lean!
Your Coach,
Kyra
P.S. Do you squat, bench, deadlift or row?
Leave a comment below with if you have seen muscle gains from these lifts!