Within the world of bodybuilding there are various methods of adding muscle to a person's frame. Chief among these are those that involve working with weights, but there are also types of exercises that use only body weight as the resistance to strengthen and produce definition. There are a variety of methods within each type of exercise so that different parts of the body are worked.
Deadlifts
Deadlifts are a particular way of training in order to enhance muscular development. This exercise involves lifting a set of weights directly from the floor while standing. This muscle-building method closely mimics real-life situations in which you lift heavy objects off the floor. You need a spotter for deadlifts and you should follow proper procedure of bending your knees and lifting correctly in order to prevent injury. The Critical Bench website contends that deadlifts work more muscle groups than just about any other weight lifting method.
Bench Presses
Presses involve the use of weights. You can perform several types of presses. One of the common types of the exercise is to bench press weights. You lie on your back, lift the bar bearing weights, bring them to your chest and back up. Add weight gradually over time and use a spotter for safety. This exercise builds the upper body.
Lifting Free Weights
The use of free weights adds muscles while giving you a variety of different exercises to perform. Among these specific activities are bicep curls, triceps curls, pec flys, lateral raises, bent over rows, single arm rows, chest presses, kickbacks and shrugs. Match the exercise to the muscles you are seeking to isolate. For example, pec flys are useful for developing the pectoral muscles. Free weight exercises work the arms, shoulders, back and chest. Lift weights with many repetitions to achieve small, highly defined muscles while heavier free weights can add bulk to the areas of concentration.
Pull-Ups
Pull-ups are another way of increasing the strength of the upper body. Use a chinning bar to perform this exercise. Your body provides the weight resistance in this type of bodybuilding. You can increase repetitions over time as you become stronger. The primary lifting is coming from your arms when you perform this type of pull-up. Your arms and back benefit most from pull-ups. The Build Muscle Gain Weight website reports that the only drawback of this type of body weightlifting is that once you become stronger, these exercises will not be as profitable as you do not increase the amount of weight.
Push-Ups
Push-ups are a sometimes neglected method of body building but can provide extensive results. The pectoral muscles, triceps and deltoids benefit from correctly performed push-ups. This type of body only exercise is recommended for beginners. You can wear a weighted vest or have a partner press down on your back during push-ups once you become too strong to benefit just from lifting your own body weight.
Crunches
Crunches exercise your abdominal muscles. They are generally performed lying down. You lift your upper body by use of your abs repeatedly. You can lift straight up or twist to one side and then the other. Crunches produce quick results. Guard against overdoing this particular exercise as you can develop extreme core soreness, which can sideline you from body building for a period of time.
Squats and Lunges
Squats build leg and buttocks muscles. These exercises require no equipment and can be performed just about anywhere. Start with as many repetitions as you can perform and gradually add to this number over time. Maintain good posture while performing these with your back straight and your head steady.
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