The Very Best Exercises for the Promotion of Lean Muscle Growth
When youโre trying to get ripped, whileย taking supplementsย and eating right is integral, so is exercising in the right way as well. If you exercise incorrectly, with bad form, or if you lift weights without a spotter, thereโs a definite chance of injury. And if you get injured, itโll be a lot harder and take a lot longer for you to get ripped.
Another issue that you might be facing is youโre not sure which exercises are best, which are safest, and which are most conducive to helping you produce the kind of body that youโre looking to have. We can help with that, though: weโll give you not just the best exercises to perform, but more info about them: including how to do them and why theyโre so helpful.
So letโs skip the delays and the setbacks and figure out which are the best exercises toย build lean muscle growth: and which are most key and should be focused on more than any other.
Barbell Curls
One of the best exercisesย for lean muscle growth would be barbell curls. Theyโre simple to do, theyโre effective, and they exercise some really important muscles while youโre doing it. A barbell curl affects your biceps the most before anything else, but it can also put some extra meat on your forearms and your shoulders, if to a lesser degree. Itโs a very effective exercise.
To do a barbell curl right, you need to bring the bar up and curl it while still keeping it outwards at least a little. Your elbows are involved. You need to make sure that youโre taxing that bicep: if you bring the bar up straight, youโre doing it wrong. Thatโs the โeasyโ way to do it, and itโs incorrect form. Keep the car up and curl it in a smooth motion.
Finally, release it nice and slow. Itโs harder to do it that way, of course, but just remember that youโre taxing โ and training โ the muscles even more when you do it that way. A barbell curl is one of the best exercises for lean muscle growth.
Body Weight Exercises (High Reps)
There of course has been a ton of science and time devoted to unlocking the secrets of the human body, which includes how it works. One thing that science has revealed about strength training and getting ripped or jacked is that itโs not just about high weight: itโs also about the number of reps that you can perform. Itโs why bodyweight exercises are some of the best exercises for lean muscle growth.
They can be performed just about anywhere, require no equipment, and most people already know how to do a lot of them, if not most of them. Specifically, youโd want to target the exercises that hit the muscle groups the best.
The most well-known would be the pushup, of course, but things like lunges, squats, burpees, and planks are a few others. Some other ones, such as pull-ups/chin-ups, only really require one piece of equipment, the bar.
Body weight exercises are often low-stress and high rep, so these can be great for building lean muscle growth and are an awesome choice if youโre starting out or want a gym alternative when it comes to exercises you can perform.
The Deadlift
Deadlifting is one of the most well-known exercises period, not just in weight lifting. Itโs about being able to lift something heavy from the ground and then put it right back down: itโs the core of what weight lifting is. With proper form and weight, the deadlift is one of the best exercises for lean muscle growth.ย
Unfortunately, there are a lot of people who perform deadlifts the wrong way. Be careful and check your form: or, even better, let someone knowledgeable and experienced watch your deadlift. If your form is imperfect, theyโll be able to point out whatโs going wrong.
Deadlifts are great for building lean muscle mass because they hit practically the whole body at once and can be performed at a lot of different weights, really whatever weight that works best for you or whichever you prefer.
Consider adding deadlifts to your routine if you donโt already do them, though many do. And make sure to double-check for your form: itโs not just losing the gains youโre facing, but injury if something goes wrong, so be careful.
Squats
Squats are an absolute monster of an exercise: they can service almost your entire bottom half in terms of exercising and engaging all of those different muscles. Squats can be intense, especially with heavy weight, so safety and having a spotter is definitely encouraged.
Squats are pretty simple to perform, and itโs likely that you already know the correct form to do from school. If you donโt, then make sure to avoid common squat mistakes: spread apart wide, lower yourself, tighten your core, and make sure your back is straight.ย
Squats are about forcing the muscles in your lower body to do the work of lifting the weight: instead of making your upper body, normally the labourer in that situation, do it.ย
The benefits that squats can give you are multiple: besides building an awesome amount of lean muscle, squats are just generally good for your health and have other benefits. On top of that, things like squats โ and deadlifts โ are helpful in day-to-day life, because doing things moving heavy objects will be far easier with your strength and experience.ย
Definitely consider adding squats to your list of exercises if you havenโt done so already. Theyโre one of the best exercises for lean muscle growth.
Lungesย
Lunges are another great example of an exercise thatโs really good for your legs. Lunges are also great in another way: as an alternative to squats. Lunges are far less stressful on the knees, but still offer a great way to train and push your legs to their absolute limit.
When you do a lunge, make sure that you go deep: donโt focus completely on moving forward, but make sure that you also move downwards as well. The best lunge is one that has your knee extended, at a ninety-degree angle, while you dip and drop deep and low.
The reason why this is so effective โ and why it feels intense when you do it properly โ is how much youโre working on your legs while doing this. Youโre not just training and taxing the muscles: youโre stretching them out and making them bear and hold the weight. Youโll be sore, especially if youโre inexperienced.
Just make sure you have proper form, even if you have to start slow. Itโs much more important to build up your muscles slowly and do the correct exercises than get an injury because you messed up.
Chest-Presses
Another great exercise for lean muscle growth is chest-presses. Chest-presses hit your pecs, your delts, and your triceps. This is a classic great upper body workout to really give you definition and growth in the areas you care about most. Do enough chest presses, and youโll have big arms, a big chest, and some pretty serious shoulders.
Chest-presses are so good because they hit so much of your upper body at the same time. Itโs just a really efficient exercise. If youโre pressed for time or youโre trying to decide which upper body exercises to cut out and which to leave in, chest presses should definitely get consideration.
Though chest-presses are a simple movement โ moving the dumbbells or the bar straight up and down, in a smooth motion, on an inhale and exhale โ they activate so many parts of your upper body and will help develop and build muscle tissue in all of those areas.
The form is easy to learn, too, if you donโt know it. Give chest presses a shot if youโre trying to figure out the best exercises for lean muscle growth.
Yoga
Though this last entry may surprise you, Yoga can be an extremely intense workout and there are definitely benefits to your muscles that come from yoga. Thatโs of course far from the only benefit, but one of the real reasons that yoga is great for lean muscle growth is that itโs effective, and itโs also good for the joints of the body, which is one thing that strength training doesnโt always line up with.
Yoga is an amazing option for lean muscle growth if you like a workout thatโs more suited to flexibility and strength rather than just raw bulked mass or brute strength. Yoga can help you craft a body thatโs not just strong, but quicker and more effective at bouncing back from injury, better at day-to-day tasks, superior at handling stress, and practically designed to give you a better body for a whole list of tasks.
You donโt have to do or try yoga if you donโt want to, of course, but just know that despite peopleโs sometimes mixed feelings about yoga, itโs a legitimate option in terms of a great exercise or strategy to improve your lean muscle growth. The most important part is that youโre increasing your strength and getting the kind of growth you want, even if itโs with an exercise that you were unfamiliar with until now.
Ultimately, if you pick some of the exercises on this list (and a few others), youโll find that as long as you put in the effort and have a clean diet, youโll be able to pack on those muscles just fine. It might take time, and it might take effort, but it will definitely happen.ย
Beyond the Exercise
We hope youโll find your groove with many of these classic muscle-encashing sets to work into your regular workout routine โ they really are game-changers when it comes to piling on the right kind of muscle mass.
If youโre keen to supplement your healthy lifestyle and go the extra mile with considering SARMs under medical supervision, we sell a range ofย SARMs which can help build lean muscleย fast and youโll be hard-pressed to find a better range of high-quality products anywhere in the UK or Europe.
Please ask us questionsย if you need any help or need some answers with excise routines or anything to do with SARMs, thatโs what weโre here for!
Happy bulking!
