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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Want to pack on muscle? Strength training is the key to maximum muscle growth. Here are must-try exercises that target all major muscle groups and help you build mass efficiently.
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The king of all exercises! Squats target your legs, glutes, and core. Go heavy and use proper form for best results. Add variations like goblet or sumo squats to engage different muscles.
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Nothing beats the deadlift for overall strength. It works your back, hamstrings, glutes, and core. Start with lighter weights and progress slowly to avoid injury. Focus on your form for maximum gains.
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For bigger pecs and strong arms, the bench press is a must. It works your chest, triceps, and shoulders. Vary the angle with incline and decline presses to target different areas of your chest.
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This classic move builds powerful shoulders and engages your core. You can use a barbell, dumbbells, or kettlebells. It's perfect for improving your upper body strength and stability.
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Pull-ups are fantastic for upper body strength. They target your back, shoulders, and biceps. Can't do a full pull-up yet? Start with assisted pull-ups or use a resistance band.
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For a thicker back and improved posture, barbell rows are essential. This exercise targets your lats, rhomboids, and traps. Keep your core tight to stabilize your body as you lift.
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Lunges are perfect for lower body strength and balance. They work your quads, glutes, and hamstrings. Add weights or try reverse and side lunges for extra variety and intensity.
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Strength training is your ticket to maximum muscle growth. These exercises, combined with proper nutrition and recovery, will help you reach your goals faster. Start incorporating them today for a stronger, bigger you!
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