Discover the Science Behind Building Muscle and Gaining Strength
Understanding progressive overload.
Progressive overloading is very easy to understand. After every workout you need to make sure you get stronger. You can do that by upping the weight, increasing the reps, increasing the sets and also by decreasing the time of rest.
Make sure to track your workout sessions with an app, or note pad... Or have really good memory.
Top 3 best exercises that you should be doing.
Upper body
Chest: Flat bench press, Incline dumbbell press, and any machine press with good range of motion.
Shoulders: Overhead press, side lateral raises and face pulls.
Traps: Rack pulls, shrugs and farmer walks.
Triceps: Close grip bench press, triceps extensions, and cable triceps pushdowns.
Back: Deadlift, rows, and pulldowns
Biceps: Weighted chin ups, barbell curl, and preacher curls.
Core: Weighted planks, weighted crunches, and leg raises.
Lower body
Glutes: Hip abduction machine, squat, and hip thrust.
Quads: Squats, leg press, and leg extension.
Hamstrings: Sumo deadlift, glute ham raise, and hamstring curls.
Calves: Donkey calf raise Standing calf raise, and seated calf raise.
What is the best program to build muscle and strength?
There are many different programs. Some are based more on building strength, others for building muscle and some are in the middle.
Heavier weight and low reps will help build strength. Lighter weights and higher strength will build more muscle. All of them will work, but the best one is whatever you will stick with and enjoy the most.