What are the best exercises to build up muscles either bodyweight or in the gym?

[Lionman95]

I´ve started to work out again because I´m training alone it takes me more discipline to do bodyweight exercises at home than going to the gym. So I´ve been wondering if you got any recommendations.

Updates

+1 y

Thanks for the replies so far. I've started to work out again since I'm kind of sick being a skinny guy especially since it raises the risk of longer injuries.

[Anonymous]

To build muscle I would recommend basic compound exercises. Bench press, deadlift, barbell squat to start with. Then curls with a barbell or dumbells. And other stuff.

Bodyweight exercises? Well the only ones I really do are push ups, pull ups, sit ups, dips.

I divide my exercise days out. I try to put in a minimum of 2 hours at least 4 days per week and divide it between Cardio & weights.

So for Cardio I will do 20 minutes on the treadmill at 10-12km and run 3k. Then I will do 10 minutes skipping. Then a circuit of kettle bell swings, medicine ball slams, pull ups, sit ups, push ups, burpees, star jumps which I do in 5 sets. Then push the sled with 5kg on it in 5 sets or tyre flips and sledge hammer together. I might then lift a barbell and do some squats or rows. I then finish off on the punch bag, 20-30minutes with 16oz gloves.

Then for the weights I do my three main compound exercises. Then my dips and pull ups. Started using a curl machine and getting good results with that and some of the weight machines. For years I didn't really work my back but now that I've started I'm starting to notice that I look like I'm taller and my posture is much better. I put in work on the cable machines. Romanian deadlifts are good. Arnold presses and over head presses. The punch bag has given me boulder shoulders as well as overhead presses, inverted bench presses, inverted push ups and dumbell rows.

I'm rather proud of how far I've come because I was the fat kid at school. I think its important to be open minded when it comes to fitness and exercises. I started to see results after adopting certain exercises that I didn't do because I thought they were pointless. I find I no longer hurt myself or pull muscles thanks to doing weights.

[ChadHelpsBros]

Sup bro. In terms of building muscle, any exercise that works your muscles through full ranges of motion is going to be beneficial. Examples of exercises like these include squats, deadlifts, push-ups, pull-ups, rows, shoulder presses, and lunges. You can also try using weights and resistance bands to add resistance to your workouts. You'll also want to pay attention to your diet and make sure you're getting plenty of protein to help build and maintain your muscle mass. Keep it up and best of luck to you as you build those muscles and get shredded!

[Billlewis]

I've had success with a regimen that works different areas on different days. I'd do exercises that focused on my arms, shoulders and upper body every other day and then do cardiovascular exercises on the alternating days.

[Anonymous]

Isometrics with an isochain is the best overall.

[Lionman95]

What's an isochain?

[Opinion Owner]

The best thing I ever discovered and you can build real muscle with it along with superhuman strength! Since most don't want to pay for the expensive commercial version (I have), here is a video where a guy shows how to make one and you can see him briefly demonstrate it.

You can do all of the traditional barbell lifts with it but statically instead of dynamically:

https://youtu.be/D-RcX4Z441Q