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The Top 7 Muscle Building Exercises

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Squats: Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb ??? destroying the entire body, forcing it to get bigger and stronger with ever rep.

Deadlifts. Second only to squats in effectiveness (and a very close second at that), deadlifts are another man maker that will pack on slabs of muscle mass while helping you become as strong as a bear. Like squats, deadlifts are a barbell only exercise.

Dips:
Dips are often called the upper body squat, and for good reason. Dips work the shoulders, chest and triceps very hard, and are a great overall exercises for building a beefy upper body. Dips should be performed at a parallel bar dipping station.

Pull Ups:
It seems that even the strongest and most fit lifters can barely squeak out more than a few pull ups. The pull up is an excellent exercise for building the back and biceps, and should be used instead of inferior exercises such as the lat pull down when possible.

Bench Press:
The bench press is an upper body staple. There are several highly effective variations including the flat bench barbell press, flat bench dumbbell bench press, incline bench barbell press and incline dumbbell bench press.

Overhead Press:
As with the bench press, there are numerous quality variations of the overhead press that can be used. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. You may also use the Arnold dumbbell press, and behind the neck overhead presses. Another popular press variation is the standing push press.

Rows:
Both barbell and dumbbell rows are tremendous upper back exercises. Old school barbell T-bar rows are also a solid choice. While cable and machine lifts are generally sub-par, seated cable rows can be very challenging and effective.

also you watch this video to know what is the 5 most common mistakes on muscle building


http://www.youtube.com/watch?v=hIKYi2upnfY
 
Oh look, another idiot copying and pasting someone else's work without attribution:
Maximize Your Gym Time: A Look At The Most Productive Muscle Building Exercises | Muscle & Strength

Looks like he just wants to pimp his website via the video link. You can always tell these douchebags from the grammar mistakes they make in their own typing compared to the articles they copy. Love the first sentence from his e-book hawking website: "I know your excited about lifting weights".

"your"? Dude, try "you're". If you fail so badly in basic English usage, why on Earth would anyone trust any advice you have to give? Unless of course the e-book you're shilling was 'borrowed' from someone else too, like your advice above.
 
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