{"id":56309,"date":"2017-05-17T20:35:35","date_gmt":"2017-05-18T01:35:35","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=56309"},"modified":"2017-05-17T20:35:35","modified_gmt":"2017-05-18T01:35:35","slug":"best-exercises-building-muscles","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/","title":{"rendered":"Best Exercises for Building Muscles"},"content":{"rendered":"

Image Source<\/b><\/a><\/p>\n

Not everyone wants to lose weight. For some, getting bigger is the goal \u2013 although ideally via muscle-building and not fat.<\/span><\/p>\n

Earning sizey muscles is popular among men, although is gaining some interest from women too. Especially the CrossFit crowd. \u00a0Building bigger muscles will certainly require a drastic effort with\u00a0strength training, however, to grow in any sort of size, you’ll have to start increasing your caloric intake as well. Growing bigger is growing bigger, whether you’re adding muscle or fat. Ideally, you’ll focus on consuming more healthy yet strategic calories via lean protein sources (real foods – not powders, pills and shakes) and even some extra produce.\u00a0<\/span><\/p>\n

For some people, the process will take a long time, \u00a0while others may get more instant results. The key is to not give in. Here are some the most effective methods for building much bigger muscles than you already have.<\/p>\n

Strengthening the core<\/b><\/p>\n

Your core muscles are arguably the most important in your body. They run through your torso, hips and glutes and pretty much hold you up, giving you better balance and agility. All muscles are linked to your core,\u00a0 so by strengthening these torso muscles, you\u2019ll make it easier for the rest to follow, including your arms and legs. <\/span><\/p>\n

Crunches, rotational exercises, suspension exercises or leg lifts while hanging from a bar are all great options.\u00a0\u00a0<\/span>The plank<\/span><\/a> is\u00a0an awesome choice which you can do anywhere at any time, and works your transverse abdominus. There are a wide variety of planks, but a basic plank in which you work on holding longer and longer during each ab workout is always a quality choice.\u00a0<\/span><\/p>\n

 <\/p>\n

Upper body strength<\/b><\/p>\n

An effective\u00a0<\/span>upper body workout<\/span><\/a> needs to be vigorous. In fact, strength training for gains in general, should make you grunt or curse by repetition #10. If your muscles\u00a0are shaking when you’re done, you know you\u2019ve done a good job!<\/span><\/p>\n

Circulating between different muscles groups in your arms is the best way to do this \u2013 switch from chest to shoulders to triceps and keep repeating. Push ups, bench press and flies are the ultimate workout for your pecs (chest). Pull-ups and rows make for an amazing back. Shoulders should be worked in all directions moving your arms UP!\u00a0Dips, tricep extensions and bicep curls,\u00a0meanwhile are great for your upper arms. \u00a0<\/span><\/p>\n

Don\u2019t forget leg day<\/b><\/p>\n

There are still a lot of people who\u00a0neglect their legs. Without muscular legs, you won\u2019t just look out of proportion, but you may find it a strain holding up your upper body.<\/span><\/p>\n

Squats, lunges, lateral gait with bands, chicken wings, step ups and step downs on a box are ideal. Give box jumps and other plyometric exercises a move to really make your quads and glutes burn.\u00a0\u00a0<\/span>Deadlifts<\/span><\/a> are also brilliant for your leg muscles when carried out with proper form. Alternating between these exercises will really add to the musculature and definition\u00a0of your legs. Activities such as cycling meanwhile are also superior choices for your legs, particularly cycling uphill.\u00a0<\/span><\/p>\n

Find exercises for all of these muscle groups by visiting Fitz’s YouTube Playlist,<\/a> which will literally guide you through amazing short workouts for individual body parts.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Image Source Not everyone wants to lose weight. For some, getting bigger is the goal \u2013 although ideally via muscle-building and not fat. Earning sizey muscles is popular among men,…<\/p>\n","protected":false},"author":19,"featured_media":56311,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-56309","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-achieving-ultimate-fitzness"},"yoast_head":"\nBest Exercises for Building Muscles - Fitzness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Exercises for Building Muscles - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Image Source Not everyone wants to lose weight. For some, getting bigger is the goal \u2013 although ideally via muscle-building and not fat. Earning sizey muscles is popular among men,...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-18T01:35:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"359\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brian Ritchie\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Ritchie\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\"},\"author\":{\"name\":\"Brian Ritchie\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/e50ced9d3a12a8b278b91b2f888167a9\"},\"headline\":\"Best Exercises for Building Muscles\",\"datePublished\":\"2017-05-18T01:35:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\"},\"wordCount\":547,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg\",\"articleSection\":[\"Achieving Ultimate Fitzness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\",\"name\":\"Best Exercises for Building Muscles - Fitzness.com\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg\",\"datePublished\":\"2017-05-18T01:35:35+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg\",\"width\":640,\"height\":359},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitzness.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Best Exercises for Building Muscles\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"name\":\"Fitzness.com\",\"description\":\"Live Better, Live Longer with Fitzness\",\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\",\"name\":\"Fitzness.com\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"width\":2880,\"height\":1620,\"caption\":\"Fitzness.com\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Fitzness\/\",\"https:\/\/www.instagram.com\/fitzness\/\",\"https:\/\/www.linkedin.com\/in\/fitz-koehler\/\",\"https:\/\/www.youtube.com\/fitzness\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/e50ced9d3a12a8b278b91b2f888167a9\",\"name\":\"Brian Ritchie\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/667085890ecba7f0ce09743b362d2c100c7397dd787a71fbf47d6587136a8462?s=96&d=monsterid&r=pg\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/667085890ecba7f0ce09743b362d2c100c7397dd787a71fbf47d6587136a8462?s=96&d=monsterid&r=pg\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/667085890ecba7f0ce09743b362d2c100c7397dd787a71fbf47d6587136a8462?s=96&d=monsterid&r=pg\",\"caption\":\"Brian Ritchie\"},\"sameAs\":[\"http:\/\/fitzness.com\"],\"url\":\"https:\/\/www.fitzness.com\/blog\/author\/britchie\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Best Exercises for Building Muscles - Fitzness.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/","og_locale":"en_US","og_type":"article","og_title":"Best Exercises for Building Muscles - Fitzness.com","og_description":"Image Source Not everyone wants to lose weight. For some, getting bigger is the goal \u2013 although ideally via muscle-building and not fat. Earning sizey muscles is popular among men,...","og_url":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/","og_site_name":"Fitzness.com","article_publisher":"https:\/\/www.facebook.com\/Fitzness\/","article_published_time":"2017-05-18T01:35:35+00:00","og_image":[{"width":640,"height":359,"url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg","type":"image\/jpeg"}],"author":"Brian Ritchie","twitter_misc":{"Written by":"Brian Ritchie","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#article","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/"},"author":{"name":"Brian Ritchie","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/e50ced9d3a12a8b278b91b2f888167a9"},"headline":"Best Exercises for Building Muscles","datePublished":"2017-05-18T01:35:35+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/"},"wordCount":547,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg","articleSection":["Achieving Ultimate Fitzness"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/","url":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/","name":"Best Exercises for Building Muscles - Fitzness.com","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg","datePublished":"2017-05-18T01:35:35+00:00","breadcrumb":{"@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#primaryimage","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2017\/05\/barbell-375482_960_720.jpg","width":640,"height":359},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitzness.com\/blog\/best-exercises-building-muscles\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitzness.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Best Exercises for Building Muscles"}]},{"@type":"WebSite","@id":"https:\/\/www.fitzness.com\/blog\/#website","url":"https:\/\/www.fitzness.com\/blog\/","name":"Fitzness.com","description":"Live Better, Live Longer with Fitzness","publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitzness.com\/blog\/#organization","name":"Fitzness.com","url":"https:\/\/www.fitzness.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","width":2880,"height":1620,"caption":"Fitzness.com"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Fitzness\/","https:\/\/www.instagram.com\/fitzness\/","https:\/\/www.linkedin.com\/in\/fitz-koehler\/","https:\/\/www.youtube.com\/fitzness"]},{"@type":"Person","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/e50ced9d3a12a8b278b91b2f888167a9","name":"Brian Ritchie","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/667085890ecba7f0ce09743b362d2c100c7397dd787a71fbf47d6587136a8462?s=96&d=monsterid&r=pg","url":"https:\/\/secure.gravatar.com\/avatar\/667085890ecba7f0ce09743b362d2c100c7397dd787a71fbf47d6587136a8462?s=96&d=monsterid&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/667085890ecba7f0ce09743b362d2c100c7397dd787a71fbf47d6587136a8462?s=96&d=monsterid&r=pg","caption":"Brian Ritchie"},"sameAs":["http:\/\/fitzness.com"],"url":"https:\/\/www.fitzness.com\/blog\/author\/britchie\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/56309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/comments?post=56309"}],"version-history":[{"count":3,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/56309\/revisions"}],"predecessor-version":[{"id":56313,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/56309\/revisions\/56313"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media\/56311"}],"wp:attachment":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media?parent=56309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/categories?post=56309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/tags?post=56309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}