My 5 Favorite Muscle Building Exercises

My 5 Favorite Muscle Building Exercises

My 5 Favorite Muscle Building Exercises

I love building muscle. It's what I'm most passionate about. It's what I think about when going to sleep and what I think about when I wake up.

Most experts will agree on the best muscle building exercises. I think it's important to use the ones that you enjoy doing.

For example, deadlifts are an amazing muscle building exercise, but I hate doing them because they just are not fun.

So I don't do them.

There is nothing wrong with that.

My advice is that instead of picking a great exercise and performing it half-ass, you should pick an exercise you like and perform it with 100% intensity.

That's my philosophy.

I also believe that you should focus on just a few compound exercises and try to constantly improve on these by either increasing the weight and/or the reps.

My 5 Favorite Muscle Building Exercises

1 – Lat Pulldowns

Lat Pulldowns are a great back exercise. I recommend these for most people over pull ups because I feel that most people can create a better mind-muscle connection with lat pulldowns.

2 – Seated Cable Rows

Seated Cable Rows are another great back exercise. I prefer these over 1-arm dumbbell rows simply because I feel it more in my back when I perform the cable rows.

Again, it's the mind-muscle connection that is critical for muscle growth.

3 – Weighted Pushups

As most of you know, I hate the barbell bench press. They destroy the shoulders and are more of a front deltoid exercise than they are a chest-building exercise.

Pushups are the most under-appreciated muscle-building exercise in existence.

Once you can bang out more than 20 push-ups then you should add weight.

4 – Dip Machine

The dip machine is great for the chest and triceps. I prefer these over bodyweight dips.

I feel like I have much more control and I like that I can manipulate the load.


5 – Goblet Squats

Squats are awesome. There are barbell back squats, barbell front squats, hack squats, and goblet squats.

I love goblet squats.

You can use a dumbbell or weighted vest or both.


A Perfect Split with the above exercises


1a) Lat Pulldowns  5 sets x 12-15 reps

1b) Weighted Pushups  5 sets x 12-15 reps

2)  Goblet Squats  2 sets x 15-20 reps

Tuesday – off


1a) Seated Cable Rows  5 sets x 8-12 reps

1b) Dip Machine  5 sets x 8-12 reps

2)  Goblet Squats  2 sets x 15-20 reps

Thursday – off


1) Goblet Squats  2 sets x 8-12 reps

2a) Lat Pulldowns  2 sets x 8-12 reps

2b) Weighted Pushups  2 sets x 8-12 reps

3a) Seated Cable Rows  2 sets x 8-12 reps

3b) Dip Machine  2 sets x 15-20 reps

Saturday & Sunday – off

If you follow the above split, keep records, and try to increase the weights consistently, you will make huge gains in muscle.

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Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.

Bill Davis

Bill Davis has been an avid weight trainer since the age of 12. He started out as a skinny teenager and finally made his training breakthrough in his late 20s when he discovered how to pack on lean muscle in short order.

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