However, they are not all the same, even if they work the same muscle group.
There are some more effective than others.
Já que vais ao ginásio, porque não tirar proveito dos exercícios que te vão dar melhores results, em vez de perder tempo com exercícios ineficientes?
The best bodybuilding exercises
In the midst of so many exercises, there are some that are simply the best.
These are the exercises that will work your muscles in the most complete and effective way.
These are the exercises that will give you most of your results.
What exercises are these?
These are the best exercises to work your body in the gym.
Se fizesses apenas estes exercícios, com uma boa dieta e progressão, ias sem dúvida ganhar bastante muscle mass, se fosse esse o teu objetivo.
You were going to keep much of your lean mass in case you wanted to lose fat.
However, it is a list of the best gym exercises, not the best exercises for each muscle.
It is useful to know which are the best exercises for each muscle group.
So if any muscle group does not accompany the rest, you know how to resolve the situation.
The best muscle exercises
Now that you know what the best bodybuilding exercises are, what are the best exercises for each muscle?
Which exercises should you bet more on if your back is not developing as you wanted?
The best exercises by muscle group.
- Chest: Flat bench press and chest press with dumbbells
- Back: Dead weight, stroke with bar and elevations
- Legs: Squat and press
- Shoulders: Shoulder press with dumbbells or bar
- Biceps: Curl with bar
- Triceps: Bench press with short handle
These can be considered the best weight training exercises for each of the muscle groups.
They are not mandatory because there are no mandatory exercises.
But they are close to that.
These are the exercises that will bring you the best possible results for the muscle in question.
If you train a muscle a day, these are the first exercises you should do in your training.
They are the ones that you should worry more about evolving, because as you evolve in these exercises, you will also evolve in the mirror. And significantly.
Now that you know what the best gym exercises are, and the best exercises for each muscle group, let's move on to the third part.
Depending on the type of training you use, you can use between one and two exercises per muscle, or many more.
So, in addition to these, what other exercises can you include in your training?
The second best exercises
You already know which are the best, now you will get to know the best seconds.
These exercises are also extremely effective, and some of them, almost equivalent to those on the first list.
They are useful for adding more volume to your training, working more specifically on a certain area of the muscle, and above all, having results.
The second best exercises by muscle group.
- Chest: Inclined bench press, inclined dumbbell chest press and openings
- Back: Rowing in T and dumbbell stroke
- Legs: Dead weight with stretched legs and lunges
- Shoulders: Arnold press and side
- Bicep: Concentrated bicep supported by a bank
- Tricep: Tricep with forehead barbell
These are also excellent exercises to include in your training.
Some of them are very equivalent to those on the first list, while others are more specific, and serve to give more attention to a specific area.
Above all, they are exercises used to complement those on the main list.
These exercises combined with those on the first list easily form a complete and effective workout.
So, only these exercises are useful and everything else is useless? Do not.
There are obviously more exercises of good quality, which you can include in your training.
However, these should be the basis of your plan to achieve the best results.
If you notice, the best exercises you can do in the gym are not machines, but free weight.
This is because free weight training is superior, however, it does not mean that you should completely exclude the machines.
In certain situations they can be useful, and also bring results.
Finally, exercises such as squats and dead weights are extremely complex, and the first priority should be to master your technique, not to increase the load.
The better you master the exercise technique, the better you will be able to get out of each one.
Just as there are jobs that pay more, and others that pay less, there are also exercises that bring more results, and others that pay less.