When training for bodybuilding, it can be easy make the mistake of trying to focus on individual muscle groups, and end up planning your whole session around isolation exercises such as curls, lateral raises and leg extensions. According to trainer and bodybuilder Christian Thibaudeau, however, while these exercises have their place in a routine, the majority of your training should be focused on compound free-weight exercises. When it comes to these, there are five exercises which should be included in any bodybuilding program.
Squats
Squats are often referred to as the "King" of exercises, and for good reason. Squats will help increase the size of your quadriceps, hamstrings, glutes and calves, and can help to vastly improve your lower body and core strength. Start each of your workouts with five sets of five back squats, aiming to go as low as possible on each repetition, while keeping your heels on the floor, and maintaining a slight lower back arch.
Deadlifts
Deadlifts are one of the best overall mass-building exercises, and will develop your lower back, hamstrings, glutes, abs, forearms and traps. Strength coach Jim Smith advises that when doing deadlifts, form is paramount -- you should ensure that the bar is close to your body, your back stays flat, and you drive with your hips. In your deadlift sessions, work up to a five-repetition-maximum set. You can either do deadlifts in your back workout, or put them in a leg workout, alternating with squats every session.
Bench Presses
Bench presses, along with squats and deadlifts are one of the three lifts performed in a powerlifting competition. Corrective exercise specialist Mike Robertson recommends that when bench pressing, you avoid commonly seen mistakes, such as flaring your elbows, or using a partial range of motion. Each rep needs to touch your chest, and be locked out fully, and you should concentrate on squeezing your shoulder blades together, and tucking your elbows in. Do four sets of six reps.
Overhead Press
The overhead press is fantastic for helping to build your shoulder and triceps muscles, and increases upper body strength. Use an Olympic barbell for your presses, and do them standing up with strict form, and as little leg drive as possible. Aim to do three sets of 10 reps. According to Charles Poliquin, owner of the Poliquin Performance Institute for elite athletes, not only will overhead presses build muscle, they will also reduce your risk of shoulder injuries, and improve your bench press.
Chin-Ups
Chin-ups are often neglected in favour of lat pulldowns and biceps curls, but there are few exercises as good as the chin-up for training your upper back and arms. Chin-ups are extremely versatile: You can do them with an overhand, underhand or neutral grip, change your hand spacing, use a thick bar or towel to make them tougher, and do them with your own body-weight, with added weight, or against resistance bands. Do at least one chin-up variation in each of your upper body training sessions. Start with three sets of five, and aim to do more total reps each time you do them.
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