Now that we’ve covered the benefits of weightlifting, why you should lift weights and how to build a solid weightlifting foundation you might want to know the best bodybuilding and weightlifting exercises for maximizing your gains. This is another foundation article that you should not skip. Although you might know some of this information, I go out of my way to include some tips that you may have never done, seen or heard of before. Let the gains begin!
Categorizing Bodybuilders with Weightlifters
Weightlifters and Bodybuilders share a common interest which is pushing their bodies past their limitations. Does this sound like you? The only difference between bodybuilders and weightlifters are their targeted exercises. It’s fairly simple:
Bodybuilders incorporate exercises that target muscle growth, dropping body fat percentage and those advanced exercises that result in sculpted bodies.
Whereas Weightlifters focus on improving the so-to-speak ‘stats’ of each exercise, though these exercises are primarily the main Olympic lifts they still see substantial gains in muscle mass.
Weight Training vs. Weightlifting: The Difference?
Do you regularly train with and lift weights? If so, you are a “weight trainer.” If you lift with goal of improving in sports such as Weightlifting, Football or any sport that requires weightlifting exercises then you are a weightlifter. The only real difference is whether or not you are an athlete, training like the athletes or simply training with weights.
Weightlifting and True Bodybuilding are not for the faint-hearted. You should never seek shortcuts for improving. These training lifestyles are already dangerous enough, following the most injury prone form of exercise which is Crossfit. Your joints, ligaments, bones and tendons all need the “time under tension factor” in order to grow with gaining substantial results and mass. If and when they don’t become stronger your injuries will be more life- threatening.
Best Weightlifting Exercises
There are relatively 7 weightlifting exercises that weightlifters use in progression and rotation for helping them burst through workout plateaus. These 7 core exercises all have multiple variations of implementing them. The advanced variations incorporate additional movements into each exercise by demanding more muscle actions while applying more pressure throughout different ranges of motion.
These 7 core exercises are the clean, jerk, snatch, squat, deadlift, bench-press and push press. These 7 exercises are the best bodybuilding and weightlifting exercises there are. Weightlifting has a historical foundation comparable to Olympic Wrestling, so let’s not reinvent the wheel here. For what has helped millions of people achieve the body and goals of their dreams will undoubtedly help you as well. Now that you know these 7 exercises, let’s go ahead and cover the best variations of performing them.
Power Clean, Hang Clean, Clean & Jerk
Power Jerk, Jerk Balance, Jerk Dip Squat
Power Snatch, Hang Snatch, Snatch Deadlift, Split Snatch,
Barbell Back Squats, Sumo Squats, Front Squats, Overhead Squats, Frankenstein Squats,
Barbell Deadlifts, Sumo Deadlifts, Romanian Deadlifts, Single Leg Barbell Deadlifts,
6. Bench Press
Barbell Bench Press, Wide Grip Bench Press, Close Grip Bench Press,
7. Push Press
Barbell Push Press, Behind the Neck Push Press,
Depending on your goals, these weightlifting exercises can also play a major role on your bodybuilding efforts. When you master one exercises be sure to try the best variations of that exercises as listed above.