October 24, 2024, 9:45 am | Read time: 8 minutes

A muscular, athletic body radiates health and vitality. But how can you really build muscle effectively? FITBOOK takes a closer look at the five most important exercises and shows you how you can achieve a well-toned body in the gym in a minimum of time.

Basic exercises have many benefits for building muscle

The benefits of basic exercises are obvious. A closer look at these exercises reveals a common feature: they are all multi-joint exercises, which means that at least two joints are involved in the movement. This distinguishes basic exercises from single-joint exercises such as the bicep curl. In this exercise, only the elbow is flexed and extended, and the biceps are trained. The load on the elbow joint increases significantly with every kilo in the bicep curl.

Multi-joint exercises, on the other hand, make it possible to train with heavier weights as the load is distributed across several joints. The movement is made possible by tensing so-called muscle chains. An important rule is, therefore, that with any basic exercise, you are only as strong as the weakest link in the chain.

Basic exercises have another advantage. In addition to the muscles in a chain, so-called stabilizers are involved in the movement. The stabilizers support the large muscles when performing the movement. For example, the shoulder muscles relieve the large chest muscle during the bench press, and the back extensor muscle relieves the gluteal muscle during the squat.

We will go through the five basic exercises, also known as the “big five,” in order.

1. Squats: Firm buttocks and strong thighs

The squat is often referred to as the “queen of basic exercises” because it engages a large number of muscle groups, resulting in a significant muscle-building effect. The squat involves the calf, thigh, gluteal, and neck muscles, as well as the back extensor, which is why it should not be missing from any effective muscle-building workout.

Preparation: A barbell in a squat stand is required for the squat. Alternatively, the squat can be performed standing or lying on a machine.

Technique: The weight is lifted out of the stand. It is then lowered in a controlled manner until the legs are bent to a maximum of 90 degrees. In this position, the back is stretched, and the gaze is directed forward. The movement ends when the legs are fully extended again and the upper body is upright.

Training recommendation: The squat is not only strenuous for the muscles used – it also challenges and promotes our endurance due to the large range of motion. To begin with, three training sets should be completed. The number of repetitions is 10. There should be a break of around two minutes between sets. The weight should be heavy enough to make the last repetitions in the third set a real challenge.

2. Pull-ups: A broad back and strong biceps

Pull-ups are considered the most effective exercise for building muscle in the upper body. The pull-up movement is initiated by the broad back muscle (latissimus dorsi). Depending on the type of grip, the arm flexor (biceps brachii) is also more or less involved in the upward movement. The shoulder blade muscles and forearm flexors should also not be neglected. When performed correctly, even the abdominal muscles have to work statically during this exercise.

Preparation: A pull-up bar is a prerequisite for the exercise. It is often not possible to perform pull-ups with your own body weight. In such cases, a pull-up machine in the gym or the use of elastic bands is ideal.

Technique: Classic pull-ups start from a sloping position with fully extended arms. The aim of the exercise is to get your chin over the pull-up bar and then lower yourself back down in a controlled manner. If you don’t have enough strength to pull yourself up the bar at the beginning, you can perform the movement in reverse order. In other words, you start in the top position and then lower your body down as slowly as possible (negative pull-ups).

Training recommendation: In order to approach pull-ups carefully, it is better to start with several sets and a few repetitions than to tackle just one set with the maximum number of repetitions. If you know your maximum number of repetitions, you have a clear advantage. If this is 10 repetitions, for example, a workout of 3 sets of 6 repetitions is a good way to optimally challenge the corresponding muscles.

3. Deadlift: Strong back and firm bottom

Deadlifts are a fantastic exercise for strengthening the entire posterior muscle chain. This includes the hamstrings, the glutes, the lower back, and the neck muscles. Deadlifts are one of the more complex movements and should always be practiced with a trainer. If performed correctly, the deadlift can protect against a slipped disc. However, as soon as mistakes creep into the movement, this exercise also has the greatest potential for injury.

Preparation: For the deadlift, you need a barbell with weight plates on the floor. Alternatively, you can also use a kettlebell or two dumbbells.

Technique: The aim of the exercise is to lift the weight cleanly from the floor to hip height and lower it again in a controlled manner.

The movement sequence should first be practiced with a broomstick or a light bar. Only then can you move on to heavier weights. Once the technique is stable, you can increase the weight when deadlifting. It is generally possible to lift your own body weight several times after a while. Trained strength athletes are even able to lift more than twice their body weight.

Training recommendation: To get started with the deadlift, it is sufficient to lift the barbell for 10 repetitions with one disc on each side is sufficient. After three repetitions with this number of repetitions, you will clearly feel a stretch in your back thighs, and your bottom will be taut.

4. Bench press: The best exercise for a broad chest

The bench press is the go-to exercise for many men to build muscle and is therefore included in almost every training plan. Exercised regularly, the bench press ensures muscle growth in the chest muscles. In addition to the chest, the rear upper arms (triceps brachii) and the front shoulders are trained at the same time.

Preparation: For bench presses, you need either a weight bench with a barbell bar and weights or a pair of dumbbells. However, bench presses can also be performed on a machine (chest press).

Technique: The most important thing is to press your back firmly against the pad and work without momentum. Grip width and head position are also important. The grip should be chosen so that the forearms are perpendicular to the floor in the lower position. The thumb grips the bar firmly to prevent slipping.

Training recommendation: When doing free bench presses on the weight bench, it is particularly important that a partner is always present to be able to intervene in an emergency. Otherwise, there is a danger to life with high training weights! The weight should be selected so that 3 sets of 10 repetitions are possible without any problems. To increase the intensity in the last round and get the most out of the muscle, your partner can help you push up.

5. Shoulder press: Compact shoulders and a strong neck

Preparation: Two dumbbells or kettlebells are required for this exercise. However, the exercise can just as easily be performed with a barbell or on a machine.

Technique: Shoulder presses are traditionally performed standing up. This variation has the advantage that it activates the core muscles as well as the shoulder muscles. The exercise starts with the weights at shoulder height. During the exercise, the weight is moved upwards in front of the head. The arms are fully extended in the upper position.

Training recommendation: The shoulder muscles are one of the smaller and weaker muscle groups. When selecting training weights, you should, therefore, use a dumbbell that allows at least 10 repetitions. The following recommendation also applies to shoulder presses: 3 sets of 10 repetitions with a 3-minute break between sets.

More on the topic

Advantages and disadvantages explained by an expert Bench press – better on the machine, with free weights, or with a barbell?

Multifunctional exercise How to perform plank rows correctly

Fit Hollywood star How David Boreanaz trains for his series role as a Navy Seal

Which training plan suits the Big Five?

It is possible to integrate basic exercises into the training plan at any time. It is important that each exercise is trained at least once a week and that sufficient rest is taken between training sessions. Split training is the best way to design a training plan. The weight of the exercises should be increased minimally with each training session (2.5 to 5 kilograms). This way, the muscles have to get used to the new training stimulus again and again and will respond with muscle growth over time.