Naty Daddy Guide to Building Strength and Muscle

Ready to transform your fitness routine and build muscle like never before? Here’s a comprehensive guide to the top exercises you need, plus expert tips to maximize your gains. Dive in and let’s get stronger!

NOTE: This is our quick-outline guide. We will be releasing a deep-dive, thorough Naty Daddy Muscle Building Guide that will answer all of your questions. Stay Tuned!

1. Bench Press

Main Muscles Worked: Pectorals, Anterior Deltoids, Triceps

Quick Tip: For an effective chest workout, keep your torso on the bench with a slight arch in your lower back, ribcage elevated, and shoulders retracted. This position ensures optimal chest engagement.

How to Perform:

• Lie flat on a bench with feet firmly on the ground.
• Grip the barbell slightly wider than shoulder-width.
• Lower the bar to your chest, then press it up until your arms are fully extended.
• Keep your elbows at a 45-degree angle to your body.

2. Barbell Pullover

Main Muscles Worked: Upper Pectorals, Lats, Teres Major, Triceps

Quick Tip: To target both your chest and lats effectively, use a weight that allows a deep stretch while keeping your hips down. This will enhance the stretch and contraction of your muscles.

How to Perform:

• Lie on a bench with your upper back supported and feet flat on the floor.
• Hold a barbell above your chest with a slightly bent elbow.
• Lower the barbell behind your head, then bring it back to the starting position.

3. Bent Over BB Row

Main Muscles Worked: Lats, Rhomboids, Mid-Traps, Rear Delts, Lower Back, Biceps, Brachialis, Forearms

Quick Tip: Use a wide overhand grip to engage your upper back more, or a closer underhand grip to emphasize the lats and achieve a V-shape.

How to Perform:

• Bend at the waist with your back straight and knees slightly bent.
• Grip the barbell with an overhand or underhand grip.
• Pull the barbell towards your lower ribcage, then lower it back down.

4. Deadlift

Main Muscles Worked: Lower Back, Quads, Hips, Glutes, Hamstrings, Upper Traps, Forearms

Quick Tip: For sports performance and overall strength, deadlift from the floor. For muscle mass in the back, use a rack or Smith Machine to lift from mid-shin to knee height.

How to Perform:

• Stand with feet hip-width apart and grip the barbell just outside your knees.
• Keep your back straight as you lift the barbell by extending your hips and knees.
• Lower the barbell back to the floor with control.

5. Pullup

Main Muscles Worked: Lats, Rhomboids, Mid-Traps, Rear Delts, Biceps, Brachialis, Forearms

Quick Tip: Vary your grip width and torso angle to target different areas of your back.

How to Perform:

• Hang from a pullup bar with your palms facing away (or towards you for chin-ups).
• Pull your body up until your chin is over the bar, then lower yourself back down.

6. Squat

Main Muscles Worked: Quads, Hamstrings, Hips, Glutes, Lower Back

Quick Tip: Maintain proper range of motion by ensuring your thighs are parallel to the floor or lower. Avoid sacrificing depth for more weight.

How to Perform:

• Stand with feet shoulder-width apart and barbell across your upper back.
• Lower your body by bending your knees and hips until your thighs are parallel to the floor.
• Push through your heels to return to the starting position.

7. Leg Press

Main Muscles Worked: Quads, Hamstrings, Hips, Glutes

Quick Tip: Adjust your foot width and height on the platform to emphasize different areas of your thighs. For example, feet higher up can be more effective for targeting hamstrings + glutes, lower on the platform is more effective for your quads! Depending on what your goals are, you can customize this move in many different ways to work for you!

How to Perform:

• Sit on the leg press machine with your feet placed shoulder-width apart on the platform.
• Push the platform away by extending your legs, then lower it back towards you with control.

8. Seated Dumbbell Shoulder Press

Main Muscles Worked: Shoulders, Triceps, Upper Pectorals

Quick Tip: To emphasize anterior delts, press with palms facing each other. For a mix of anterior and lateral delts, press with palms facing forward and elbows back.

How to Perform:

• Sit on a bench with back support and hold dumbbells at shoulder height.
• Press the dumbbells overhead until your arms are fully extended, then lower them back to the starting position.

9. Upright Row

Main Muscles Worked: Shoulders, Traps, Biceps, Brachialis, Forearms

Quick Tip: Use a shoulder-width grip to hit the shoulders effectively. For more trap engagement, keep your hands closer together and raise the bar higher.

How to Perform:

• Stand with feet shoulder-width apart and grip the barbell with an overhand grip.
• Pull the barbell up to chest height, then lower it back down.

10. Dip

Main Muscles Worked: Pectorals, Triceps, Anterior Deltoids

Quick Tip: Lean your torso forward to focus on the chest. Keep your torso upright to engage more of the triceps.

How to Perform:

• Support yourself on parallel bars with your arms straight.
• Lower your body by bending your elbows, then push yourself back up to the starting position.

Tips for Effective Muscle Building:

1. Invest in a Trainer: Consider a licensed trainer to design a personalized program and teach proper form. These days, online coaching is easily accessible and there are many programs/apps you can download! Pro Tip: Find one that aligns with your goals, and is programmed by someone you feel you can trust!
2. Use Free Weights: Free weights are often better for muscle building compared to machines. They can give you more ROM, and can also help greatly with muscle imbalances. If you are just starting out and want to try out machines to find your form/comfortability, that is completely fine!
3. Focus on Leg Muscles: Prioritize leg exercises to improve daily functional movements. Think of it this way, your legs are what will be carrying around you and all that muscle every single day. Make sure they are strong!
4. Weight, Reps, and Sets: Aim for heavier weights with fewer reps for optimal muscle gain.
5. Find Your Tempo: Lift at a seven-second tempo for maximum effectiveness. Finding a tempo through your workouts will highly increase the effectiveness of your reps!
6. Consistency is Key: Train at least twice a week and progressively challenge yourself. Focus on Progressive Overload, while maintaining proper form.
7. Proper Form: Focusing heavily on proper form in the beginning, will ensure that you are targeting and activating the proper muscles. This allows the most effective growth, and the ability to achieve the results you desire!

Nutrition Matters:

• Caloric Intake: Eat in a slight calorie surplus for muscle gain or maintain a calorie deficit for fat loss while building muscle.
• Protein: Aim for at least .8 to 1 grams of protein per pound of bodyweight each day.
• Carbohydrates: Fuel your workouts with pre-exercise carbs for optimal performance. Oats are a great way to get in some carbs!

Example Gym Routine (Push/Pull/Legs Split)

Day 1: Push

• Barbell Bench Press
• Barbell Military Press
• Dumbbell Incline Press
• Dumbbell Lateral Raises
• Dumbbell Tricep Extensions

Day 2: Pull

• Barbell Deadlifts
• Barbell Bent Over Rows
• Lat Pulldowns
• Dumbbell Upright Rows
• Dumbbell Single Arm Bicep Curls

Day 3: Legs

• Barbell Squats
• Bulgarian Split Squat
• Leg Press
• Leg Extensions
• Standing Calf Raises

Day 4: Push (Alternate)

• Push Ups
• Barbell Incline Bench Press
• Dumbbell Shoulder Press
• Tricep Pushdowns

Day 5: Pull (Alternate)

• Pull Ups
• Seated Cable Row
• Face Pulls
• Barbell Bicep Curl
• Barbell Good Mornings

Day 6: Legs (Alternate)

• Goblet Squats
• Lunges
• Hip Thrust
• Romanian Deadlifts
• Glute Kickbacks

Final Thoughts

Remember, consistency and dedication are crucial for muscle growth. Stick to your routine, adjust weights and reps as needed, and don’t forget to recover and refuel. What you put in your body will directly determine the results you see from the gym! Keep pushing your limits and enjoy the journey to a stronger, healthier you!

Feel free to modify this guide to fit your specific goals and needs. Happy lifting! 💪