Gain Strength and Muscle with Proven Programs, Exercises, and Diet

Sit with the back straight and hold the bar with an overhand grip, resting it across the upper chest:

• Inhale and extend the bar vertically.
• Exhale at the end of the movement.

This fundamental exercise mainly uses the anterior and lateral deltoids, clavicular head of the pectoralis major, triceps brachii, serratus anterior, trapezius and, deeper in, the supraspinatus.

Sit on a bench, keeping the back straight, and hold dumbbells at shoulder level with an overhand grip (thumbs pointing inward):

• Inhale and extend the arms vertically.
• Exhale at the end of the movement.

This exercise contracts the deltoid, mainly the middle deltoid, as well as trapezius, serratus anterior, and triceps brachii.

This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.

Sit on a bench, keeping the back straight. With elbows bent and pointing forward, hold the dumbbells at shoulder level with an underhand grip (thumbs pointing away from each other):

• Inhale and extend the arms vertically while rotating 180 degrees at the wrists, bringing them into an overhand grip (thumbs pointing toward each other).
• Exhale at the end of the move-ment.

This exercise solicits the deltoid, mainly the anterior deltoid, as well as the clavicular head of the pectoralis major, triceps brachii, trapezius, and serratus anterior.

Stand with the legs slightly apart and the back straight, contracting the abdominal muscles. Hold the barbell with an overhand grip as it rests against the thighs:

• Inhale and raise the barbell with extended arms to eye level.
• Exhale at the end of the movement.

This exercise contracts the anterior deltoid, the clavicular head of the pectoralis major, the infraspinatus, and, to a lesser degree, the trapezius, serratus anterior, and short head of biceps.

If you continue raising the arms, the posterior deltoid contracts, reinforcing the work of the other muscles and allowing you to raise the arms to vertical.

The exercise may also be performed with your back to a low pulley and the cable passing between the legs.

Stand with the legs slightly apart and back straight. Grasp the barbell with an overhand grip slightly wider than shoulder width as it rests against the thighs:

• Inhale and pull the barbell up along the body to the chin keeping the elbows as high as possible.
• Lower the bar in a controlled manner without abrupt movements.
• Exhale at the end of the effort.

This exercise mainly uses the deltoid, trapezius, and biceps, and to a lesser degree, the muscles of the forearms, the gluteal muscles, the lumbosacralis group, and the abdominal muscles.

This is a fundamental exercise that is comprehensive and helps develop a "Hercules" physique.

Stand with a straight back, with legs slightly apart, arms hanging next to the body, holding a barbell in each hand:

• Raise the arms to horizontal with the elbows slightly bent.
• Return to the initial position.

This exercise mainly uses the middle del-toid.

The three divisions of the deltoids create a multipennate muscle whose different fiber directions converge on the humerus. Their function is to support relatively heavy weight and to move the arm through its full range of motion with precision...

Lie on one side on the floor or on a bench holding a dumbbell with an overhand grip:

• Inhale and raise the arm to vertical.
• Exhale at the end of the movement.

Unlike standing raises, which progressively work the muscle to maximum tensity at the end of the movement (when the arm reaches horizontal), this exercise works the deltoid differently by focusing the effort at the beginning of the raise. Sets of 10 to 12 repetitions work best.

Grasp the handle with the arm next to the body:

• Inhale and raise the arm to horizontal.
• Exhale out at the end of the movement.

This exercise mainly develops the middle deltoid. Because the muscle is multipennate, composed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.

Sit at a machine, grasping the handles:

• Inhale and raise the elbows to horizontal
• Exhale at the end of the movement.

This exercise uses the deltoid (focusing most of the effort on the middle deltoid) and the supraspinatus, located under the deltoid. If raising the arm above horizontal, the upper portion of the trapezius also becomes involved.

Stand with legs slightly apart and knees slightly bent and lean forward at the waist while keeping the back straight. With arms hanging down, grasp the dumbbells with the elbows slightly bent:

• Inhale and raise the arms to horizontal.
• Exhale at the end of the effort.

This exercise works the shoulder group, accenting the work of the posterior deltoid. Squeeze the shoulder blades together at the end of the movement to contract the middle and lower portions of the trapezius, rhomboids, teres minor, and infraspinatus.

Stand with the feet apart, legs slightly bent, and lean forward from the waist, keeping a flat back. Grip a handle in each hand with the cables crossed:

• Inhale and raise the arms to the side to horizontal.
• Exhale at the end of the effort.

This exercise mainly works the posterior deltoid. At the end of the movement, as the shoulder blades squeeze together, the trapezius (middle and lower portions) and the rhomboids contract.

Sit facing the machine, with the torso against the back pad, arms forward, gripping the handles:

• Inhale and separate the arms, squeezing the shoulder blades together at the end of the movement.
• Exhale.

This exercise mainly engages the posterior deltoid, infraspinatus, and teres minor and, at the end of the movement, when the shoulder blades squeeze together, the trapezius and rhomboids.

Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body:

• Inhale and bend the the elbow, rotating the palm up before the forearm reaches horizontal.
• Continue by raising the elbows at the end of the movement.

This exercise primarily uses the brachioradialis (long supinator), brachialis, biceps brachii, and anterior deltoid and, to a lesser extent, the coracobrachialis and clavicular head of the pectoralis major.

Sit holding a dumbbell with the palm facing forward and the elbow positioned against the inner thigh:

• Inhale and lift the forearm by bending the elbow.
• Exhale at the end of the effort.

This isolation exercise allows you to control the range of motion, speed, and form of the movement. It mainly works the biceps brachii and brachialis.

Stand or sit gripping a dumbbell in each hand with the palms facing each other:

• Inhale and raise the forearms together or alternately.
• Exhale at the end of the movement.

This is the best exercise for developing the brachioradialis. It also develops the biceps brachii, brachialis, and, to a lesser degree, the extensor carpi radialis brevis and longus.

Stand facing the machine, grasping the handles with an underhand grip (thumbs facing away from each other):

• Inhale and bend the elbows to raise the forearms.
• Exhale at the end of the movement.

This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Stand between the pulleys with the arms outstretched in a "cross" and grasp the handles of the high pulleys with an underhand grip:

• Inhale and bend the elbows to bring the hands toward the body. Exhale at the end of the movement.

This exercise, which is most often performed as a cool-down at the end of an arm session, focuses the work on the short head of the biceps brachii, which has been stretched and put under tension in the "cross" start-up position.

This exercise also contracts the monoarticular brachialis elbow flexor.

Perform this exercise with light weights so that you can concentrate and feel the contraction at the inside of the biceps brachii. Sets of high reps provide the best results.

Stand with the back straight, grasping the barbell with an underhand grip and hands slightly wider than shoulder-width apart:

• Inhale and raise the barbell by bending the elbows, taking care to stabilize the torso and spine by isometrically contracting the gluteal muscles, abdominal muscles, and spinal muscles.
• Exhale at the end of the movement.

This exercise mainly contracts the biceps brachii, brachialis, and, to a lesser degree, the brachioradialis, pronator teres, and the wrist flexor group.

Sit at the machine and grasp the bar with an underhand grip, arms extended, and resting on the support:

• Inhale and raise the forearms.
• Exhale at the end of the movement.

This is one of the best exercises for working the biceps brachii. Fixing the arms against the support makes it impossible to "cheat."

At the beginning, the muscle tension is intense, so be sure to warm up properly using light weights. To avoid the risk of tendonitis, do not completely extend the arm.

This movement also works the brachialis and, to a lesser extent, the brachioradialis and pronator teres.

Stand with the back to the machine and grasp the handle with an overhand grip, keeping the elbows tucked into the body:

• Inhale and extend the forearms, keeping the elbows tucked into the body.
• Exhale at the end of the movement.

Lie on a horizontal bench and grasp the barbell with an overhand grip and the arms vertical:

• Inhale and lower the barbell to the forehead or behind the head by bending the elbows.
• Return to the initial position.
• Exhale at the end of the effort.

Sit or stand and grip a dumbbell in one hand with the arm vertical:

• Inhale and bend the elbow to lower the dumbbell behind the head to the neck.
• Return to the initial position.
• Exhale at the end of the movement.

The vertical position of the arm stretches the long head of the triceps brachii, emphasizing its contraction while working.

Stand with the knees slightly bent and lean forward at the waist, maintaining a straight back. Bend the elbow and hold the upper arm horizontally alongside the body:

• Inhale and extend the forearm.
• Exhale at the end of the movement.

This is an excellent exercise for pumping the triceps group. Perform this exercise until you feel a burn for best results.

Suspend the body between two benches by placing the hands on the edge of one bench and the feet on the edge of the other bench:

• Inhale, then dip by bending the elbows and rise by extending the forearms.
• Exhale at the end of the movement.

This exercise works the triceps and pectorals as well as the anterior deltoid.

Stand facing the cable machine, gripping the rope attachment with both hands and keeping your elbows close to your sides:

• Inhale and push the rope downward by extending the forearms until the arms are fully straightened.
• Exhale at the end of the movement and return slowly to the start position.

This exercise isolates the triceps brachii and the anconeus muscle. Using a rope instead of a straight bar emphasizes the lateral head of the triceps more effectively.

The squat is the number one bodybuilding movement: It uses nearly the entire muscular system, and it also works the cardiovascular system. It helps develop thoracic expansion, and therefore, respiratory capacity:

• With the barbell resting on a stand, slide under the bar and place it on the trapezius a bit higher than the posterior deltoid. Grasp the bar firmly with the hands at a comfortable width and the elbows back.
• Inhale deeply (to maintain the intrathoracic pressure, which will prevent the torso from collapsing forward), slightly arch the back by rotating the pelvis forward, contract the abdominal core, look straight ahead, and remove the barbell from the stand.
• Step back one or two steps and stop with both feet parallel to each other (or toes pointing slightly outward) and about shoulder-width apart. Bend forward from the hips (the axis of flexion should pass through the coxofemoral joints) and avoid rounding the back in order to prevent injury.
• When the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the initial position.
• Exhale at the end of the movement.

The squat mainly works the quadriceps, gluteal muscles, adductor group, erector spinae, abdominal muscles, and the hamstrings.

Position the back properly against the backrest on a machine, with the feet slightly apart:

• Inhale and release the safety bars then bend the knees completely so that the thighs touch or nearly touch the torso.
• Return to the initial position, exhaling at the end of the movement.

Placing the feet low against the foot plate isolates the quadriceps; placing the feet higher on the foot plate calls on the gluteal muscles and the hamstrings. Placing the feet wider apart focuses effort on the adductors.

Stand with the legs straight and feet slightly apart, back against the back pad, and shoulders positioned under the shoulder pads. (Hack refers to a "yoke." The pads are reminiscent of the collar placed around the neck of draft animals.):

• Inhale and release the safety catch. Bend the knees, then return to the initial position.
• Exhale at the end of the exercise.

This movement focuses the effort on the quadriceps. The more the feet are forward, the more the gluteal muscles will be used. To protect the back, contract the abdominal core, which eliminates lateral movement of the pelvis or cervical spine.

Sit at the machine and grasp the handles or the seat to hold the torso immobile. Bend the knees and place the ankles under the ankle pads.

• Inhale and raise the legs to horizontal.
• Exhale at the end of the exercise.

This is the best exercise for isolating the quadriceps. The greater the angle of the backrest, the farther toward the back the pelvis rotates. This exercise stretches the rectus femoris, which is the midline biarticular portion of the quadriceps, which makes the work on it more intense while extending the legs.

This movement is recommended for beginners so that they can develop enough strength to move on to more technically demanding exercises.

Lie facedown on the machine, holding the handles, legs extended, and ankles positioned under the ankle pads:

• Inhale and bend both legs at the same time, trying to touch the gluteal muscles with the heels.
• Exhale at the end of the effort.
• Return to the initial position with a controlled movement.

This exercise works the hamstring group and gastrocnemius and deeper, the popliteus muscle. In theory, during flexion, it is possible to target the semitendinosus and semimembranosus by internally rotating the feet, or to target the long and short heads of the biceps femoris by externally rotating the feet. But in practice, this proves to be difficult, and only emphasis on the hamstrings and the gastrocnemius can be easily achieved:

• Point the toes (plantar flexion) to feel the effort in the hamstrings.
• Flex the feet (dorisflexion) to feel the effort in the gastrocnemius.

Variation: This exercise may be performed by alternating the legs.

Sit at the machine, with the legs extended, ankles resting on the ankle pad, thighs positioned between the thigh pad and the seat, holding the handles:

• Inhale and bend the knees.
• Exhale at the end of the movement.

This exercise uses the hamstring muscles and, deeper, the popliteus. To a lesser extent, it works the gastrocnemius.

Stand with the feet slightly apart and the bar resting on the trapezius or a little lower on the posterior deltoid:

• Inhale and bend the torso forward, keeping the back straight. The axis of rotation should pass through the coxofemoral joints.
• Return to the initial position and exhale.

To make the exercise easier, bend slightly at the knees.

This movement, which works the gluteus maximus and the spinal group, is especially noteworthy for the action on the hamstrings (except the short head of the biceps femoris, which only flexes the knee). Besides knee flexion, the main function of the hamstrings is to tip the pelvis back (posterior rotation) and straighten the torso when the pelvis is locked to the torso through isometric contraction of the abdominal core and the lumbosacral muscle group.

To better feel the work of the hamstrings, don't work with heavy weights. In the negative phase, the good morning is excellent for stretching the back of the thighs. Worked regularly, it helps prevent injury when executing a heavy squat.

Stand on one leg, with the other leg in the ankle cuff and the hand of the supporting leg holding onto the machine:

• Pull the cable across the support leg.

This exercise works the adductor group (pectineus; adductors brevis, longus, and magnus; and gracilis.

To develop definition of the inside of the thighs, perform sets of high repetitions.

Sit at the machine with the legs spread apart:

• Contract the thighs to bring the legs together.
• Return to the initial position with a controlled movement.

This exercise works the adductor muscle group (pectineus; adductors minimus, magnus, brevis and longus; and gracilis) and allows you to use heavier weights than you can with the cable adductions but with a decreased range of motion.

Best results are achieved in long sets until you feel a burn.

Stand at the machine with a straight back, shoulders under the pads, and the balls of the feet on the foot plate, with the calves relaxed and the heels hanging down:

• Rise up by extending (plantar flex) the feet, keeping the knees straight.

This exercise uses the triceps surae (made up of the soleus and the lateral and medial heads of the gastrocnemius).

Move the feet through the complete range of flexion with each repetition in order to stretch the muscles properly. In theory, it is possible to isolate the medial gastrocnemius by pointing the toes out and to isolate the lateral gastrocnemius by pointing the toes in. But in practice, this is difficult to achieve. Only separating the work of the soleus and gastrocnemius is easy to achieve. This is done by flexing the knees to relax the gastrocnemius and to put more effort on the soleus.

Sit at a machine, with the knees positioned under the pads, the toes on the foot bar, and the ankles relaxed:

• Extend the feet and point the toes.

This exercise isolates the soleus, whose name is derived from its resemblance to the flat fish, the sole. (This muscle inserts at the top at the tibia and fibula under the knee joint and attaches at the bottom to the calcaneus by the Achilles tendon. Its purpose is to extend the feet at the ankles.)

Bending at the knees relaxes the gastrocnemius, which attaches at the top above the knee joint and at the bottom onto the Achilles tendon, and reduces its contribution to ankle extension.

Variation: You can also perform this exercise by sitting on a bench with a wedge under the feet and a barbell resting on the thighs. Wrap the bar for comfort.

Stand with the legs slightly apart and the bar behind the neck resting on the trapezius muscles:

• Inhale and take a big step forward, keeping the trunk as straight as possible.
• Lunge until the front thigh is horizontal to the floor or slightly less.
• Exhale and return to the initial position.

This exercise, which works the gluteus maximus intensely, can be performed two different ways: either by taking a small step (which isolates the quadriceps) or taking a big step (which isolates the hamstrings and gluteus maximus and stretches the rectus femoris and iliopsoas of the back leg).

Stand with the legs slightly apart and hold a dumbbell in each hand:

• Inhale and take a big step forward, keeping the torso as straight as possible.
• When the forward thigh reaches horizontal or slightly below, use tonic extension to return to the initial position.
• Exhale at the end of the movement.

This exercise mainly works the gluteus maximus and quadriceps.

Variations: The bigger the step, the more the gluteus maximus of the forward leg is used and the iliopsoas and rectus femoris of the back leg is stretched. A smaller step isolates the quadriceps of the forward leg. You can perform a complete set on one side and then the other or work the legs alternately during the same set.

Stand on one leg facing the machine, the other leg attached to the ankle strap of the low pulley, and the pelvis tilted forward. Grasp the handle:

• Extend the hip and pull the leg back.
• Hip extension is limited by the tension of the iliofemoral (Bertin's) ligament.

This exercise mainly works the gluteus maximus and, to a lesser extent, the hamstrings (except the short head of biceps femoris). It helps develop the profile of the hips while firming the gluteal region.

Kneel on one leg and bring the other knee to the chest while leaning on the elbows or on the hands with the arms extended:

• Extend the bent leg back with complete hip extension.

With the leg extended, this exercise uses the hamstrings and gluteus maximus. With the knee bent, only the gluteus maximus is used and less intensely.

This exercise can be performed with higher or lower amplitude during the last part of the extension. You can maintain an isometric contraction for a couple of seconds at the end of the movement. To increase the intensity, use ankle weights.

Lie on the back, with hands flat on the ground, arms alongside the body, and knees bent:

• Inhale and lift the buttocks off the ground, pushing down through the feet.
• Maintain the position for a couple of seconds and lower the pelvis without touching the buttocks on the ground.
• Exhale and begin again.

This exercise mainly works the hamstrings and gluteus maximus. Perform this exercise in long sets, making sure to contract the muscles at the top of the lift, when the pelvis is off the ground.

Variation 1: To perform bridging with the feet raised, lie on the back, with hands flat at the sides, arms alongside the body, thighs vertical, and feet resting on a bench:

• Inhale and raise the pelvis off the ground; maintain the position for two seconds and lower without touching the buttocks to the ground.
• Exhale and begin again.

This exercise works the gluteus maximus and especially the hamstrings. The hamstrings are used more in this exercise than when bridging from the ground. Execute this exercise slowly, and focus on the muscle contraction. Sets of 10 to 15 repetitions provide the best results.

Another variation is to perform bridging with the calves resting on the bench. This isolates the hamstrings even more intensely and also requires strong work from the gastrocnemius.

Variation 2: Limit the range of the movement by not lowering the pelvis as far and create a burn.

Stand on one leg with a pulley attached to the other ankle:

• Raise the leg laterally as high as possible.

This exercise mainly works gluteus medius and the deeper gluteus minimus. Long sets until you feel a burn are most effective.