FREE Workout Program
Take Your Physique To The Next Level
Build Muscle, Get Stronger and Lose Fat!

Enter your first name and a valid email address
for instant access to the free workout plan.



Best Bodybuilding Exercise
Free Bodybuilding Exercises and Workouts

Bodybuilding Exercise Guide

The first reason we fail to get back to basics is because the basics seem so basic. What I mean is that we don't see the forest for the trees. We are always looking for some exotic, theory or program. Meanwhile, the answer is right in front of our face, but we overlook it because it seems too obvious.

The second reason we fail to get back to basics is because the basics are so darn hard! It never ceases to amaze me how people always gravitate towards the easiest exercises while avoiding the harder, more result-producing exercises. Let's face it, squats are tough - real tough! But if you don't learn to love heavy, basic exercises like squats, you'll never join the ranks of the massive.

Basic Bodybuilding Exercise
Choose Compound vs. isolation Movements

First and foremost, "back to basics" means using compound, multi-joint exercises over isolation movements. Compound movements are those that involve the largest muscle groups as well as smaller, stabilizing muscles. Because they utilize a greater muscle mass, they allow you to lift the heaviest weights possible. There is a direct correlation between the amount of weight lifted in an exercise and the size of the muscle. Therefore, it is logical that compound exercises like squats have a greater potential for building mass than isolation movements like leg extensions because squats allow the utilization of much heavier poundages, resulting in much greater hypertrophy.

Old School Bodybuilding Exercises
The Best Mass Building Exercises

Here is a list of the best basic mass building exercises for each body part:
Quads: Squats, Front Squats, Leg Presses
Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl
Back: Pull-up, Bent Over Row, One Arm Dumbbell Row
Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips
Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs
Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext.
Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl
Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

Bodybuilding Exercise Squats

If You Don't Squat, You Ain't Squat! Why? Because barbell squats are positively the single most result producing exercise you can do. I'm not suggesting that you ignore the advice of your physician if you have an injury, but if you are physically capable of squatting and you're not doing them, you are compromising your results. Squats hype your metabolism, pump up your legs and make your whole body grow! Leg presses are OK, but they just aren't the same.

Rest And Recuperation

Muscles don't grow during a workout. They grow between the workouts - if you allow them to rest that is. All too often, the over-enthusiastic trainee works out longer and more often under the impression that more is better. Over training is the arch-nemesis of the bodybuilder. Training by itself does not necessarily translate into growth; training plus recuperation does.

Proper recuperation includes two separate components; specific recuperation and systemic recuperation. Specific recuperation refers to how much time you allow between training a particular body part. The rage these days seems to be training every day and hitting each muscle group once per week. This is not a bad idea, but if you're training six or seven days per week, you're defeating the purpose of one body part a week training. Individual muscle groups need to rest between training sessions, but so does the entire body. Systemic recuperation means allowing your entire body to recuperate by not training too many days in a row. If you train too frequently, this places excessive demands on your nervous system. Two or three days of weight training in a row is the most you should ever do. If you are a "hard-gainer" then an every other day routine might be even better. A two on, one off schedule where you work each muscle every five to seven days is extremely effective. This allows individual muscles and your entire body sufficient recuperation for maximal growth.

Progressive Resistance - Key To Gaining Mass

There are many factors involved in building a muscular physique, but in the long run the only thing that really matters is that you progressively overload your muscles. There are many ways to overload a muscle such as decreasing rest intervals, increasing volume, slowing rep speed, increasing time under tension, doing more repetitions, and using stricter form, but the grandaddy of them all is simply adding weight on the bar. The more weight you can lift in strict form, the bigger the muscle will get, period. Constantly adding weight at every session can seem like an insurmountable task at times, but the best way to achieve this goal is to make tiny, incremental increases consistently over time. Don't attempt large jumps in weight loads too quickly. Aim for adding just 2.5 lbs to 5 lbs with every workout on the basic exercises. You may not always be able to increase the weight, but you must make progress in some form at every single workout or you are wasting your time.

Keep your workouts brief in duration and high in intensity. The definition of intensity is the degree of momentary muscular effort that you exert during a set. In other words, intensity is how hard you workout. Most people simply do not train hard. Most likely this lack of intensity is due to the volume being too high. There is an inverse relationship between intensity and volume. The harder you train, the less sets you'll be able to do (and the less sets you'll need to do). As a general rule, it's most effective to keep your workouts brief and intense (under 60 minutes). More is not better, harder is better. Always train to the point of failure or just short of failure.

Avoid Excessive Cardio Work

The entire point of adding a 250-500 calorie surplus to your diet is to allow extra nutrients and energy to support the growth of new muscle tissue. If you continue to do cardio every day for prolonged periods as you do in a fat-reducing program, you'll only be burning off those extra calories you needed for growth. Never completely stop doing cardio. Everyone should always do 20-30 minutes of cardio 3-4 days per week year round regardless of your goals - that should be a part of any healthy lifestyle. But too much is counterproductive.


Do yourself a favor; stop wasting your time searching for an easy way, because it doesn't exist. Just eat big, work hard, work heavy on the basic exercises and get plenty of recuperation and you'll soon be adding pounds of lean body mass faster than you ever thought possible.

Feel free to email me with any questions you have.

Free Muscle Physique Newsletter
Free Bodybuilding and Fitness Newsletter,
Full of useful information, exercise tips, diet tips and inspiration for us all,
Also you will be automatically entered in our monthly drawing to
Win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Sign up free by sending an e-mail to

© 1999-2016