non-lifter, the importance of building and maintaining lean muscle probably
won’t be understood. Regardless of your age, having adequate muscle mass
enhances the body functions and enables you to perform your daily activities
without undue strain and fatigue. Additionally, muscle mass gives you enhanced
strength as well as an increased protection level against musculoskeletal
Health related results and
benefits from having increased lean muscle mass include better bone mineral
density and an improved body composition; that’s a better ratio of lean mass to
body fat. Also, the psychological benefits of looking fit and feeling strong is
a big motivational factor.
Fortunately, anyone can build
strong lean muscle but it requires you to understand several principles and do
certain things “correctly and consistently” as well as diligence and patience
not extremism and innovation.
Here are the best exercises
for building lean muscle as well as those that you should avoid.
Best exercises for strong
lean muscle -
Front squats top the list
because despite the location of the bar, most of the load is located about
mid-foot. The bar should be held high on the anterior deltoids with minimal
change on the back angle hence allowing more activation and recruitment of the
quads than any other kind of squat exercise.
A front squat also forces the
hip to travel backwards hence shifting a greater tension towards the glutes.
This exercise works on the
This exercise gives the most
power allowing you to press the most weight. It is also easier to control the
bar than dumbbells.
Studies indicate that barbell
bench press activates the pecs to a higher degree than decline press, incline
presses and fly’s and it is also superior for targeting the triceps brachii.
The major muscles worked by
this exercise are:
Minor and Major Pectoralis
Using dumbbells helps to
prevent strength and muscle imbalances and gives you adequate stimulus for
Dumbbell curls allow or better
still, promote natural movement and greater motion giving you the option to
vary the position of your hand which in turn triggers the activation of
different biceps heads to different degrees.
Dumbbell curls work on the
Over Barbell Row
Bent over barbell rows are
the best exercise for building a big back. It increases muscle activation in
the lower back and upper and lower lats. When lifting heavy weight, ensure the lower
back does not round as it can increase the stress on the lumbar discs.
The muscles worked include:
Romanian deadlift (RDL) is
one of the best exercises for the hamstrings. It works the hamstring from the
hip joint. Therefore, in order to ensure a complete overall development,
include a knee joint hamstring exercise like the leg curl.
Major muscles worked by this
The Lower Back
Exercises to avoid when
building lean muscle -
Besides the fact that gravity
resists downwards which makes rolling insufficient for working the traps, this
exercise wreaks havoc on the shoulder joints.
This exercise is unsafe and
not effective. It is intended for physical therapy and not heavy training.
The Neck Press
The risk to benefit ratio of
this exercise is quite high. It puts the shoulder griddle at a vulnerable
position because the rotator cuff is at a mechanical disadvantage.
Bench dips cause maximal
internal glenohumeral and rotation extension which results to serious shoulder
Listed above are just some of
the great exercise ideas that Kevin Hodges has, who is the founder and owner of
turbobulk.com, a website offering advice and guidance on training exercises,
dietary tips and the supplement choice; like, The Best Steroids for Bulking. Checkout his website for more information, on how to build
clean and lean muscle mass.
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