Best 5 Exercise to Build Muscle | GOLDEN 5

Recently, I have a conversation with my clients. He has the least time to doing workout 

and he asked me what are the ways or exercise by doing that I can develop every Muscle in my 

Body? 

I replied, "GOLDEN 5" (Best Five Compound Exercises).

He asked me with curiosity what are they? and I explained to him Like this...

First I explained to him why it is called THE GOLDEN 5. it is called because all exercise in this list are compound movement means by doing this exercise there are more than 3 muscles involves at the same time. 

These top 5 exercises should be included in every bodybuilder's recipe for success. Compound exercises are important as they help to improve overall strength and have many other benefits. 

This exercise is far better than doing 'Full body workout' or 'any other workout split' according to experts bodybuilder and power lifters. those compound exercises are not only for muscle development or strength development but also used for increasing metabolism rate which helps us to reduced some extra kilos from our body by burning more fats.

The five exercises I was talking to him are the deadlift, the squat, the bench press, the Pull-ups, and the overhead press.

"THE GOLDEN 5 EXERCISES"

1) Squats: The Squats is an exercise that is loved and hated too. personally, I love doing Squats!! Believe me!! Squats is one of the best lower body exercises for your entire lower body. 

There are many variations of squats by doing that you can develop every muscle in your lags from quadriceps to hamstrings and glutes too.

There are total 12 variations of squats and many of them you can do it at your home or at a gym. 

Some of them are BodyWeight Squats(best for Beginners) Wall Squats(best Finisher), barbell back Squats, barbell front squats(P.S if you want to give more focus on quadriceps then do this), Pistol Squats(My favorite), Sumo Squats(best for your inner portion of your lag) Box Squats, Bulgarian Split Squat and so on.

2) Deadlift: Deadlift is the most loved exercise from all of this. You might thing that why it is called deadlift? because there are more likely chance to getting injured while performing than any other exercise. Deadlift is helping you to create great lower back and also strengthing your lower back and your core. which ultimately helps you in other exercises.

Like squats, there are some limited variations of deadlift like conventional deadlift, sumo deadlift, Romanian deadlift with barbell and dumbells.

3) Pull-ups: Pullups is the upper body compound exercise like bench press and one of the best exercise for your overall back development. while doing Pull-ups it activates not only your back muscle but also your arms muscles. Pull-ups are the exercise that every bodybuilder routine have. 

So start doing it Now!!

If you are at beginner level you can also try lat pulldown which works for same muscle as Pull-ups do but don't try behind nack Pull-Down unless you have better rotator cuff flexibility.

On Number 4 Bench Press: Bench Press is the great exercise for building your upper body. by doing only Bench Press You not only can develop your pectoral but also can develop front shoulder and triceps if you have proper guidance. 

There are many more varieties of doing bench press than squats. you can do bench press with the help of barbell or dumbbells(for greater ROM) or on flat, incline or decline bench. But In all Variations of bench press exercise, most superior one is the flat bench press with a barbell.

5) Shoulder Military Press: Last but not the least Shoulder military press: doing shoulder military press has many benefits. it does not work only on your shoulder but also work on your core while performing it if you do standing.

while doing shoulder press most working muscle is, of course, your delts but then your core glutes your lower back and especially serratus anterior which support your core while doing it.

it has also many variations like other exercises have but barbell shoulder press are the best. you can also do a shoulder press with the dumbbells. 

The beauty of the Golden Five exercises is that they can be implemented in multiple ways.

If you are not implementing these compound exercises into your routine currently then you are certainly missing out. Compound exercises like these help do a number of things that you may not be aware of such as boosting hormones that help build muscle and building more functional strength than using isolation movements. 

That being said it is still very important to add isolation movements into your routine for maximum results!

Final Words

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Leave your thoughts in the comment section!! & Start Doing IT Right away!!