1. Why exercises for muscle growth are important
Muscle growth does not come from theory, but from training.
Targeted exercises stress the muscle so that it adapts and becomes stronger.
The principle is simple: Load → Stimulus → Adaptation → Growth.
The right selection and execution of exercises determines effectiveness, progress, and injury prevention.
2. Basics & Explanation
- Types of exercises:
- Compound exercises: Multi-joint movements like squats, deadlifts, bench press. → High effectiveness.
- Isolation exercises: Focus on individual muscles (e.g., biceps curls). → Supplement for targeted development.
- Training principle: Progressive overload → Increasing weight, intensity, or volume to stimulate growth.
- Repetitions & sets:
- 6–12 repetitions are considered optimal for muscle building.
- 3–5 sets per exercise are common.
- Technique before weight: Proper execution protects joints and increases training effect.
3. Challenges & Risks
- Poor technique: Leads to injuries and prevents progress.
- Overtraining: Too much stress without sufficient recovery.
- Monotony: Always the same exercises → stagnation.
- Imbalance: Focusing only on visible muscles (e.g., chest, arms), neglecting back and legs.
4. Tips & First Steps
- Start with compound exercises: Squats, deadlifts, bench press, pull-ups, shoulder press.
- Include full-body training: Especially useful for beginners.
- Increase slowly: Gradually increase weights, allow your body to adapt.
- Learn proper technique: Best with a trainer or video analysis.
- Include variation: Change exercises to challenge muscles in different ways.
5. Your next step
Get the bestforming app and benefit from:
- Training plans with the most effective exercises for your goal
- Video instructions for proper technique
- Tracking your progress & reminders for your workouts
This way you train smart instead of just hard – and build muscle sustainably.