Best muscle building lifts

brinicolelovely

I’m trying to create a basic lifting program to do at my home gym.
What are your top lifts for each muscle group for strength. (Shoulders, Hams, Bi’s, etc)
Thanks for the help!

middlehaitch

It is hard for anyone, nevermind a novice, to build a well balanced programme with progression, rest, deloads, etc built in.

Have a read of this thread and choose a beginner programme that works for you, the time you have available, and the equipment you have.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Cheers, h.

cupcakesandproteinshakes

What h said.
I’d caution against making up yr own programme. For about a year I went into the gym and did random weights and machines. Saw no progress at all. Don’t be me.

JBanx256

I'll cast another vote for, "use a tried-and-true solid program rather than trying to cobble something together on your own, especially as a novice."

wiigelec

1) barbell squat
2) barbell press (standing overhead press)
3) barbell deadlift
4) barbell bench press

RealWorldStrengthLLC

Shoulders: Clean and press, lateral raises, front raises, upright rows
Back: pull-ups, deadlifts, rows
Legs: squats, lunges, Bulgarian split squats, calf raises
Chest: bench, incline bench, flyes
Upper body accessory movements: dips, curl variations, tri extensions, skullcrushers

Other useful movements: tire flips, sledgehammer tire hits, farmers walks, other loaded carrys, of course pushups.

Everything I listed can be done with free-weights and cheap supplies like free tires and sandbags etc.

Writing your own programming is not difficult if you understand basic things like rep ranges, de-loads, RPE, muscle groups, progressive overload, etc.

ecjim

wiigelec wrote: »

1) barbell squat
2) barbell press (standing overhead press)
3) barbell deadlift
4) barbell bench press

What he said + a row or pull up - Find a program written by a pro that has these exercises in it - Like Strong Lifts and follow it

Carlos_421

wiigelec wrote: »

1) barbell squat
2) barbell press (standing overhead press)
3) barbell deadlift
4) barbell bench press

5) barbell row