Squats are well known as the number one muscle building exercise as they use virtually the entire muscular system, plus they even hit your cardiovascular system.

This exercise will particularly develop your legs, especially the thighs.  All four heads of the quadriceps will be targeted. Squats are also great for shaping and developing the buttocks.

Other muscles worked by this exercise are the adductor group, abs, and the hamstrings. Read the rest of this entry

In this article I explain why I think the overhead press is the best shoulder exercise for increasing muscle mass.

I’ve used the term "overhead press" as there are so many variations of this exercise, such as the military press, press behind-the-neck, and the dumbbell press (just to name a few). Read the rest of this entry

These are some of the best chest exercises I recommend for developing muscle mass and strength in your pectoral muscles.

About the Pectoral Muscles

The upper chest muscles are know as Pectoralis Major, or "pecs" for short, and they make up the bulk of the chest muscles.

The best to way to build mass in the pecs is to do pressing movements, such as the bench press and push-ups. Read the rest of this entry

These are some of the best triceps exercises we recommend for building muscle mass in the upper arm. The triceps roughly account for 70% of the upper arms muscle mass.

About the Tricep Group of Muscles

The triceps brachii is the large muscle on the back of the upper arm. This group of muscles (normally referred to as the “triceps”) is responsible for extension of the elbow joint, which basically means the straightening of the arm.

The triceps are a 3 headed muscle that consist of:

• The Lateral Head.
• The Long Head.
• The Medial Head.

Seated Barbell or Dumbbell Triceps Extensions

This is one of the best triceps exercises for stretching the long head of the triceps brachii, but all 3 heads of the muscle are hit.

Execution with a Barbell: 

1. In a seating position, grasp the barbell using an overhand grip and arms vertical, with hands fairly close together. 

2. While inhaling, lower the weight down in an arc behind the head until the triceps are stretched. 

3. Then, using your triceps, bring the barbell back to full extension and exhale. 

Execution with a Dumbbell: 

1. In a seated position, grasp a dumbbell with both hands and hold it behind your neck.

2. While inhaling, extend your forearms until the dumbbell is above your head.

3. Then, return the dumbbell back to original position and and exhale. 

Triceps Extensions Tips

If using a barbell I recommend an E-Z bar for safer execution of this exercise.

To avoid injury, do not arch your lower back and use a bench with support for the lower back where possible.

I will be adding further triceps exercises to this page soon, so please bookmark us or sign up to our newsletter for updates.

These are the best bicep exercises we recommend for building muscle mass in the upper arm.

About the Bicep Group of Muscles

The “biceps brachii” is a muscle located in the upper front part of the arm. The bicep consists of 2 groups of muscle, the “biceps brachii short head”, and the “biceps brachii long head”.

Just inside of the biceps brachi is the brachialis (brachialis anticus), which is a muscle in the upper arm that flexes the elbow joint.

Barbell Curls

The bicep barbell curl is one of the most common of all bodybuilding bicep exercises because is works in developing the bicep muscles through its complete range of motion.

This exercise mainly hits the biceps brachii and brachialis.

To reduced the stress on your wrists an EZ-Bar can be used instead of a straight bar.

Execution:

1. While standing, hold the bar with an underhand grip and shoulder-width apart.

2. Inhale and curl the bar upward by bending your elbows

3. Pause at the top and squeeze your bicep muscle for an extra burn.

4. Lower back the bar slowly to starting position and exhale.

Barbell Curl Tips

Don’t swing your arms to lift the weight as this is “cheating”. To get the most benefit from this exercise you must keep your arms at your side and keep your body straight.

Alternative Bicep Exercises

Pulley curls are an excellent alternative to barbell curls, but works the biceps brachii in more isolation to barbell curls.

For variation in my bicep exercises I will normally alternate between barbell curls with dumbbell curls.

Here we provide detailed guides on the best bodybuilding exercises for increasing muscle mass. We are adding to this section regularly, so please bookmark us or sign up to our newsletter to get regular updates.

Bodybuilding Exercise Guides

Bicep Exercises

Build "big guns" without our selection of the best bicep exercises.

• Read Article : Recommended Bicep Exercises

Tricep Exercise

The triceps muscles make up 70% of your upper arm muscle mass.

• Read Article : Recommended Tricep Exercises

Chest Exercises

A lean and toned chest is highly sought after by both men and women.

• Read Article : The Best Chest Exercises for Muscle Mass

Back Exercises

A strong muscular back prevents injuries, improves posture, and looks great!

• Read Article: Bent Rows – The Best Back Exercise?

Shoulder Exercises

Get those round shoulders by targeting your deltoid muscles with these top exercises.

• Read Article: The Overhead Press – The Best Shoulder Exercise?

Abdominal Exercises

Every wants six pack abs don't they? Here are some of my favorite abs development exercises.

• Read Article: Crunches – A Great All-Round Abs Developer

Lower Body Exercises

This exercise group covers the quads, hamstrings, calves, and buttocks.

• Read Article: Squats – The Best Bodybuilding Exercise

I have just created a new “Muscle Program” directory page where you can find a list of several of the top muscle building and fitness programs available on the Internet.

I’ve add a diverse range of links, so depending on your fitness and muscle building goals, there should be a program to suit most people.

For example, if you are 40+ and want to get into shape, or if you a skinny teenager who wants to add lean muscle mass, then there is a muscle program to suit your needs.

If anyone who reads this blog would like to suggest a website or product for review, then please use the contact form on the website to let me know.

Click here to go straight to the Muscle Program directory.

This is our list of recommended bodybuilding programs. Each one of the links below is tested to be safe, secure, and contain only high quality information and products. We have carefully selected a good range of bodybuilding resources, so whether you are 55 year old beginner, a skinny hard-gainer, or someone with 10 years workout experience, there should be something here for you.

Fit Over 40
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Burn the Fat – Feed the Muscle
	You're about to discover what might be the most powerful fat loss system ever developed. It's the same diet program fitness models and bodybuilders use to reach single digit body fat levels and achieve rock-hard muscle definition that makes them look like walking anatomy charts.
Muscle Gain Truth
	You Can Have That Powerful Body That Commands Respect And Drives Gorgeous Women Crazy. And You Don't Have To Live At The Gym To Get It.
No-Nonsense Muscle Building
	How To Pack On At Least 11lbs of Rock-Hard Lean Muscle Mass in 7-Weeks Or Less. This superb muscle building program is aimed at hard-gainers who have struggled to increase lean muscle mass.
SwoleFitness.com
	Your primary source for fitness, workout and weightlifting information. Showcase yourself with a free fitness profile!"

Sign-up below today for our newsletter and get ALL the free reports and fitness tracking software below…

This 20 page ebook produced by AddingMuscleMass.com contains 10 of the very best muscle building exercises, complete with full graphical illustrations and instructions on how to perform the exercises correctly. It's also packed with useful bodybuilding tips.

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