Top Weight Lifting Exercises That Build Functional Muscles
Discover the top weight lifting exercises that will help you build functional muscle that not only will show up but also increase your strength…!!
In the previous article, I explained the science to build muscle in brief.
I’m sure you might have read it…!!! If you haven’t read it click here.
Thinking of muscle, many people understand that muscle is built to just to look good. Well, that’s true to some extent, however, that’s not the only reason.
The most important reason to build muscle is to support your skeletal structure and to protect your joints. Some good studies have shown that building lean muscle helps in reversing aging symptoms.
After reading the above paragraph, you are excited to build muscle…!!!
You have tried many things to build muscle. But haven’t gained much amount. However, you are not able to grow your big 3s CHEST, BACK, and LEGS.
This is not your fault. Building muscle is not rocket science at all, however, if you gain some important notes and understand them you will instantly start seeing gains…!!
Let’s jump into “Top weight lifting exercises that build functional muscles.!”
In the previous blog post, you had got some understanding about calorie surplus.
Revising it, a calorie surplus is taking in more calories than you burn so your body continues the protein synthesis to add muscle.
Remember that you tear your muscle fibers in the gym. To build muscle you need to take care of your nutrition (we will discuss nutrition in subsequent blog posts).
Before I even reach to the nutrition part people that go to the gym are not aware of how to correctly build muscle in the gym.
They perform wrong exercises in the gym and don’t see any gains. These exercises such as chest flys, Bicep curl, lat pulldown, etc are known as isolation exercises.
Isolation exercises are those that train only a single joint in the movement such as bicep curl, triceps extension, etc.
I’m sure you might be doing isolation movements for past year or so, and thinking that you haven’t gained much muscle. Isolation movements produce an unsymmetrical body structure.
To tell you the truth isolation movements only activate secondary muscles (I will go in depth on this topic in subsequent blog posts).
“These secondary muscles are those muscles that are to be shown but don’t have much strength.”
So if you want muscle that not only shows but performs you need to instantly change the type of exercises.
I am not telling you that isolation exercises are not good; you need those movements to bring the lagging small muscles.
However, if you want to build muscle full of strength you need to start compound weight lifting.
Compound weight lifting means that you involve multiple joints in a single exercise.
These multiple joint movements are responsible for building most amount of muscle that you dream of.
These multiple joint movements not only train multiple muscle groups but they bring symmetry about your musculature.
Compound weight lifting helps you activate primary muscle fibers. Recalling primary muscle fibers, primary muscle fibers are the muscles that are attached to your bones and these are the functional muscle fibers.
Compound weight lifting uses your bigger muscles to overload your central nervous system (CNS).
Exercises that you need to perform are
- Bench press
Now let’s have a brief introduction to each compound weight lifting exercise.!!
Squat, according to many fitness personals is the queen of all exercises.! If you want to build massive legs, then you need to squat.
Why Squats are important?? The reason is below.
Your body contains 60% muscles below your abdomen. These muscles include hamstrings, glutes, quadriceps, calves, hip flexors. (Don’t worry I will get into the anatomy of each muscle in further blog posts).
Squats not only build your lower body but also strengthen your lower back muscles, activating your upper and middle back muscles too.
The result is that you develop both your back and leg muscles.
Squats are also responsible for increasing the amount of testosterone that your body produces as you activate bigger muscle groups.
This increase in testosterone helps your body to increase protein synthesis rates and help you gain muscle easily.
Do remember that squatting gives your upper body the foundation. You don’t want your upper body too bulky and have small legs that you can’t support the upper body weight.
And also there is a good news for those who desire for big abs.!!!!
If you want thick, wide and denser back you need to deadlift.
Why deadlift??? Discover the answer below…!
Your upper body consists of 40 % muscles compared to the whole body. From that, 40% about 25% consist of back muscles.
Deadlifting also increases your testosterone. Deadlifts build your whole posterior chain muscles (The muscles that you cannot see in the mirror). Not to mention your abs too…!!!
Deadlift if performed correctly will lead to a massive gain in muscle.
The muscles that activate during deadlifts are listed below
- Upper back (Trapezius)
- Rear shoulder (Posterior deltoids)
- Teres minor
- Teres major
- Middle back (Latissimus dorsi)
- Lower back (Erector spinae)
- Glutes (Glutus Maximus and minimus)
- Calves (gastrocnemius and soleus)
Don’t worry!! I will explain all these muscle functions in subsequent blog posts.!
Getting a big back not only shows your physique but supports your spine and helps in removing muscle imbalances, erecting your posture.
So if you are a person with hunched upper back, performing deadlifts correctly will correct your posture and relieve your lower back pain.
Barbell bench press is the best way to grow your chest muscles.
Your chest is about 7% of your whole upper body muscles.
Building a big chest requires more time if you, go by isolation movements such as chest flys. Even benching with low weights for high reps won’t induce growth in your chest muscles.
Barbell benching superior when combining with progressive overloading.
The muscles that are involved in benching are as follows
- Upper and lower pectoral muscle
- Front deltoids (anterior deltoideus)
- Middle deltoids (medialis deltoideus)
- Lower back
Getting big chest helps you functionally to press heavier loads and also helps you to stand tall…!!
This blog post was just an introduction to compound movements to make you understand the major exercises. Doing these exercises might involve a lot of risks however they are also rewarding if done correctly.
Don’t perform the above exercises without any guidance. I’m going to go in detail to help you with the form of each exercise so you can make all the gains you want.
Also, there are variations of each exercise discussed above that will be elaborate in another upcoming blog. And remember FORM is the key.
I now hope you have gained some clarity on what exercises need to be performed to maximize your primary muscle gains…!!
Thanks for reading…!! If you like this post then do share with someone you care for and also share your feedback in the comment section.