Published on 09/8/2007

In any workout or training routine there are exercises that challenge you physically and mentally, pushing you to your limits of exhaustion.

Theses are the very exercise that are important in your training for packing on the muscles and sculpting the body of your dreams. Here are some of the best overall exercises of a good workout routine that really hope to pack on good solid muscle.

Pure Muscle Builders for Your New Body

Pure Muscle Builders for Your New Body

In any workout or training routine there are exercises that challenge you physically and mentally, pushing you to your limits of exhaustion. Theses are the very exercise that are important in your training for packing on the muscles and sculpting the body of your dreams. Here are some of the best overall exercises of a good workout routine that really hope to pack on good solid muscle.

Squats Great exercise for adding mass and thickness to your quadriceps, hamstrings and Gluteus. The exercise is known to provide beneficial results to the whole body because of the use of several muscle groups to synergistically join forces and execute the lift and help to obtain the overall sculpted body. But that is not all, because squats involve large muscle groups and require a tremendous amount of energy, thus triggering the release of extra testosterone and growth hormone in the bloodstream.
Because some many other muscle groups come into play when executing a squat, it should be performed with perfect form. If executed incorrect the risk of injury is high. Individuals with pre existing knee or back problems should use a Hack sled squat or the leg press for complete back support, allowing greater control of form threw out the movement instead of the free standing Smith machine

Here are some safe guidelines when performing a squat either with a dumbbell, barbell, or Hack Sled Squat. Feet should be shoulders width apart Use moderate to light weight. You can always add more weight if needed When squatting only descend low enough that your thighs are parallel to the platform or floor At the bottom of the movement exhale and push up slow and fluently distributing the weight through the balls of your feet.
There are many variations of the exercises and it can be modified to target different parts of the lower body just by changing your foot positions slight outside or inside shoulder width. The squat is a must for great overall muscular development.

Push ups One of the most powerful and neglected exercise in the gym today is the push up. Great exercise for developing the chest, triceps, rear deltoid, lower back and gluteus as well as strengthening your core for a lean mid section. Remember to vary your hand positions also, the wider the hand placement the great focus on chest and the closer the hand width placement targets the inner chest and triceps more.
There are several variations from the classic push up that target and strengthen the body in so many ways.
Try using a medicine ball or Swiss ball for your push ups. When you place your hands on a medicine ball or Swiss ball, the instability causes your core muscles to work 20 percent harder than when you do pushups on the floor.
The triple stop push ups requires that you stop and pause for 2 second at beginning, middle and end of the full push up movement maintaining constant tension stimulating growth. Assume the starting position of a regular pushup. Bend your arms to lower yourself halfway, and then pause for 2 seconds. Continue until your chest is just off the floor and hold again for 2 seconds. As you push yourself up, pause again for 2 seconds at the halfway point. Finally, when you straighten your arms, hold them that way -- with your elbows unlocked -- for 2 seconds. That's one repetition

Dumbbell push up you are forced to use your arms, shoulders and abs together to keep you steady while your back muscles pull the weight inward towards your rib cage. Not only stimulating your chest, but your back as well. Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and gluteus as you perform a pushup. At the top, pull one dumbbell off the floor and towards you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.
Think you're too strong for the pushup? Try the challenge I give to like-minded athletes: Assume a pushup position, but place your feet on a bench. Then have a partner place a 25-pound weight plate on your back, at the level of your shoulder blades. Now try to do 20 pushups with perfect form. Until you can pass this test, there's no reason to bother with the bench press.

Pull ups The best exercise for developing strong thick V shaped torso while building fast results for functional upper body strength. This exercises main emphasis is on your Lats Latissimus Dorsi and mid back muscle Trapezius (Lower Fibers). The secondary muscles that support the pull up movement are the biceps and rear deltoids.
Grab a pull-up bar with your hands wider than shoulder-width apart, palms facing forward. Pull yourself up until the bar is even with your chest. Pause, and then lower yourself until your arms are straight. For the second set, grab the bar with your hands shoulder-width apart, palms toward you. For the third set (weeks 3 and 4), grab narrow parallel bars so your palms face each other. The width variations of your hands on the bar provides more muscular development to your back by working the same muscle groups from slightly different angles. Wide grip pull ups focus on widening the muscles of the upper back and lats where as Narrow Grip Pull ups focus more on the widening the muscles of the lower lats . Also there is a great difference in under hand vs. over hand pull ups. Pull ups with your palms facing backwards utilizes your biceps more than with the over handed pull ups. With this exercise gravity and your own body becomes the weight resistance for your training.

	If the exercise is too difficult or it can't not be sustained for 3 full sets, use the Graviton machine (machines that assist you in pulling your body weight) Utilize these exercises in your arsenal of your training and feel the changes occurring towards the body you have always wanted. I did. Keep training Peace