The goal of bodybuilding is to build the largest physique possible while still retaining an aesthetically pleasing shape. While steroid use may be common in the elite professional ranks, for the average weightlifter struggling to pack on some lean mass they are not an option. For this athlete, the best bodybuilding exercises are those that will pack on muscle mass as effectively as possible.
Barbell Squat
The most important bodybuilder exercise is the barbell squat, according to bodybuilding coaches and certified strength and conditioning specialists Michael Mejia and John Berardi, authors of "Scrawny to Brawny." They point out that the squat demands more anaerobic energy than almost any other exercise available, due to the massive amounts of weight lifted. The fact that the thighs make up the largest muscle group in the body helps as well. Performing heavy barbell squats will add lean body mass to your entire frame not just the legs, says Mejia. This is due to the stabilization demands involved with lifting that heavy a weight on your shoulders.
The Dead Lift
The dead lift is possibly the only exercise more stressful on the body's energy systems than the squat. Since far greater weight can be lifted in the dead lift, however, the duration of the work will necessarily be limited. While the endocrine system is positively affected by the dead-lift weight, the exercise focuses almost completely on the so-called posterior chain muscles of the back of the body. Thus, while an extremely important bodybuilder exercise, the dead lift plays second string to the barbell squat, according to bodybuilding coach Stuart McRoberts, in "Beyond Brawn."
The Bench Press
The bench press is the king of upper body exercises in most weight rooms and with good reason. While it is often overused, the bench press is the single most effective exercise for developing slabs of muscle mass on the front of the upper body. This powerhouse exercise strengthens and builds the muscles of the chest, shoulders, arms and even the back, thanks to the stabilization needed to balance the torso on the bench while pressing heavy weights upwards.
The Parallel Bar Dip
For the aspiring bodybuilder concerned about potential shoulder joint damage from heavy bench pressing, the parallel dip is the ideal substitute, according to the author of "Practical Programming for Strength Training." Mark Rippetoe is the owner of the Wichita Falls Athletic Club, located in Texas, with more than 30 years of experience as an athlete and coach. He explains that the parallel bar dip is the only other chest exercise that allows the bodybuilder to use weights close to those used in the bench press.
References
- "Scrawny to Brawny;" Michael Mejia and John Berardi; 2005
- "Beyond Brawn;" Stuart McRoberts; 2007
- "Practical Programming for Strength Training;" Mark Rippetoe; 2008
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