The Best Muscular Strength Exercises And The Different Types You Can Perform
In a world where every thing is about body image a lot of gym goers (mostly male) are looking to build muscle. It’s no secret that muscle is the main objective for most people because it allows them to have more confidence. But with so many people trying to achieve muscle at the gym there seems to be a lot of misinformation roaming around that may not be entirely true.
The confusion was probably created from all the beginner gym goers that thought they know everything, resulting in information that should just be disregarded.
But that doesn’t mean that everything is wrong, it just may be some confusion about small things that, if changed will result in bigger gains in your muscle production. Although this article is going to be about muscular strength exercises, please note that the most important thing that you need to understand when trying to build muscle is your diet.
That being said the second most crucial thing to your muscle gains is resting. I see too many people these days that don’t understand that you need to allow your body to rest. And just because you workout a certain muscle group every other day, it doesn’t mean that those muscle are fully repaired. It takes about A WEEK for your muscle to heal people and if you don’t allow them to heal you could have some serious problems down the road.
Types Of Muscular Strength Exercises
Before we get into the specific exercises let me give you a crash course on the different types of exercises there are.
Body Weight Exercises
These are the easiest to understand, but in most cases will give you the hardest workouts. I like these the most because there usually is no gym equipment needed, so you can practically perform these anywhere. Whether you don’t feel like driving to the gym a certain day or you are traveling, bored in the hotel room body weight exercises are simple, but yet very effective.
If you have your body with you, then you can per form these exercises. The most common one and I think everyone has performed are push-ups. And as you get good at regular push-ups there are all types of different variations on the push up, like incline push-ups, wall push-ups, etc.
Resistant Band Exercises
These are geared more towards women, but there not totally for females. In the past I have used resistance bands and gain quite a bit of muscle. So guys, don’t rules these out they are great for muscular strength. You can buy these anywhere and can easily be stored anywhere. These are also great for traveling, for the same reason. You can buy these individually or often times they come in a pack, like these ones.
Free Weight Exercises
Probably the most common way to workout and probably just as intense as body weight exercises. I probably don’t have to go much in detail with these ones because so many people use these or have had experience with them in the past. But basically they involve any exercise that involves some type of weight that makes you rise and drop a weight. These weights include dumbbells, barbells, kettlebells, and various other types of unconditional weights, like tires, tree logs etc.
I probably have the least experience with these types of exercises because I don’t like the fact that I’m not in control on all the movement. These exercises are probably even more popular than free weights, because practically every gym has them. And about 80% of an individual gym will have them. They basically involve you to do the same movements as free weights but it controls most of the movement by controlling the weight on a rack.
These are great to build strength, but to get better results I would go with free weights any day over machines. Free weights allow you to adjust your movements so you can make your muscles harder, resulting in greater strength. If you were to use a machine, it would be impossible to do this. Keep in mind that muscle memory is important to build strength and endurance.
Muscular Strength And Endurance Exercises
The ways in which you build muscle has a direct connection with a few components. They include the amount of reps you perform, the amount of workouts you do in a week and the exercises you perform. With all these factored in they all will determine of strong you are. In theory you only need to workout each muscle one time a week, because of how your muscles heal, like a mentioned above.
And you only need to perform 2-3 sets with about 4-6 reps in each. But I think the most important of these components are the exercises you perform.
Many male gym goers focus on there upper body. It makes sense because that’s the muscles they want to get bigger. But it really is the wrong way to approach your workouts. It isn’t the upper body workouts that will give you the results you are looking for; the secret lies in the legs.
Leg workouts will boost your testosterone levels in a way that you will gain muscle and strength everywhere in your body, not just your legs. The best exercise to do this is squats. When people hear squats they automatically think of doing them with a barbell.
Well although using a barbell is the most common approach to perform squats it isn’t the only option you have. You can perform squats with every type of muscular strength Exercise, including body weight, resistance bands, free weights, and machines. Check out this article to get the low down on alternatives to the barbell squat.
List Of Muscular Strength Exercises
Lying Leg Curls
Incline Bench Press
Decline Bench Press
Front Dumbbell Raise
Rear Delt Raise
Dumbbell Tricep Extensions
For more exercises here are some great resources.