Execution of proper deadlift technique and strict form during this important exercise helps to thicken the back muscles and build overall body strength and size. The back muscles are composed of the upper, middle and lower sections of the back. For more muscle definition in the chest, focus on doing high repetitions with flat dumbbell flyes and cable crossovers which focus on the pectoral muscles with isolation movements. The barbell bench press is the king of all chest exercises and a perfect muscle builder that defines, thickens and strengthens the chest muscles. The barbell bench press, flat dumbbell press and weighted dips are all perfect exercises for building up the chest muscles. The chest is a major muscle group of the upper body.
The box jump is a type of resistance training drill that is explosive and powerful which helps to enhance muscle strength and size in the quads, hamstrings and calves. Another great exercise to use is a plyometric movement called the box jump. All of these exercises focus on the larger, outer muscles for improved size and definition of the calves. The seated calf machine, standing barbell calf raise and calf press on the leg press machine are all great exercises for building up the calf muscles. The key to building bigger calves is focusing on these muscles independently. The calf muscles are composed of the gastrocnemius, the soleus, and the tibialis anterior muscles. Still-legged deadlifts, Romanian deadlifts and lying leg curls are all perfect exercises for training this group of muscles. Although targeted as a secondary muscle group when performing squats, training the hamstrings directly will help build up the legs evenly in addition to preventing injuries (hamstring pulls).
If you have a weak back and can’t do regular barbell squats then you can reduce lower back stress by using the leg press machine.įound at the back of thighs, the hamstrings are a very important muscle group that is often ignored when training legs. You can target the quadriceps by using isolation exercises such as leg extensions. Studies show that squats enhance muscular size, strength and the anabolic secretion of the powerful hormones testosterone and growth hormone. You can train quads using lunges, leg extensions and various squats, such as normal squats and front squats. Quadriceps consist of the four muscles located on the front of the thighs. Here are some of the key muscle groups featured on the muscle map: Although leg muscles usually take more work to build-up, the results are usually significant. This imbalance between the upper and lower body is commonly referred to as “chicken legs” and it’s something you want to avoid if your goal is to build an impressive symmetrical physique. By not dedicating enough training to certain muscle groups, this is the reason why some people who focus on their upper body only (chest, abs, arms), have smaller legs supporting their well-built upper bodies. The lower body needs as much exercise as the upper body, so training each muscle group evenly will guarantee a balanced look.
Remember to focus on building a balanced body with symmetry. Simply click on a muscle group and you will be able to review different exercises with detailed photos and instructions for each one.Ĭlick on a Body Part for Specific Exercises! We have included this interactive muscle map below to give you a visual guide to choose which parts of the body you would like to focus on. It is vital that a workout program focuses on each group of muscles so you can build overall symmetry which will provide you with a balanced physique. An important part of improving your physique is understanding the different muscle groups of your body and then learning specific exercises meant for each one of these muscles.