Building muscle doesn't require an endless array of exercises. In fact, with just seven fundamental exercises, you can effectively work all the major muscle groups in your body. Here's a guide to these exercises, including how to perform them, the order in which to do them, and how often.
1. Squats
Muscles Worked: Quads, hamstrings, glutes, lower back, and core.
How to Perform:
- Stand with your feet shoulder-width apart.
- Keep your back straight, chest up, and core engaged.
- Lower your body as if sitting back into a chair, bending at the knees.
- Go down until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
Frequency: 2-3 times a week.
2. Deadlifts
Muscles Worked: Glutes, hamstrings, lower back, upper back, and forearms.
How to Perform:
- Stand with feet hip-width apart, with a barbell in front of your shins.
- Bend at your hips and knees, grabbing the bar with an overhand grip.
- Keep your back straight, lift the bar by straightening your hips and knees.
- Lower the bar to the ground, maintaining control.
Frequency: 1-2 times a week.
3. Bench Press
Muscles Worked: Chest, shoulders, and triceps.
How to Perform:
- Lie on a bench with your feet flat on the ground.
- Grip the barbell with hands just wider than shoulder-width.
- Lower the bar to your chest, keeping elbows at a 45-degree angle.
- Push the bar back up to the starting position.
Frequency: 2-3 times a week.
4. Pull-Ups
Muscles Worked: Upper back, biceps, and forearms.
How to Perform:
- Hang from a pull-up bar with hands slightly wider than shoulder-width.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
Frequency: 2-3 times a week.
5. Shoulder Press
Muscles Worked: Shoulders, triceps, and upper back.
How to Perform:
- Sit or stand with a dumbbell in each hand at shoulder height.
- Press the weights above your head until your arms are straight.
- Lower the weights back to shoulder height.
Frequency: 2 times a week.
6. Bent-Over Rows
Muscles Worked: Upper back, lats, and biceps.
How to Perform:
- Stand with feet shoulder-width apart, knees slightly bent.
- Bend forward at the waist, keeping your back straight.
- Hold a barbell or dumbbells with an overhand grip.
- Pull the weight towards your lower chest.
- Lower it back down with control.
Frequency: 2-3 times a week.
7. Planks
Muscles Worked: Core, shoulders, and glutes.
How to Perform:
- Lie face down, then lift yourself up onto your elbows and toes.
- Keep your body in a straight line from head to heels.
- Hold this position for as long as you can, aiming to increase the time.
Frequency: Daily or every other day.
Order and Routine
A balanced routine could look like this:
- Day 1: Squats, Bench Press, Planks
- Day 2: Rest or light cardio
- Day 3: Deadlifts, Pull-Ups, Shoulder Press
- Day 4: Rest or light cardio
- Day 5: Squats, Bent-Over Rows, Planks
- Day 6 & 7: Rest or active recovery
These seven exercises are the cornerstone of a solid muscle-building program. They cover all the major muscle groups, promote functional strength, and can be adjusted in weight and intensity as you progress. Remember, consistency, proper form, and a balanced diet are key to seeing results. Always consult with a fitness professional if you're new to these exercises to ensure you're performing them correctly.
