in this video we're going to take you through a series of exercises to help
you build maximum mass for each of the major body parts. these are the big
compound exercises and they cover all the major muscle groups. but an aesthetic
physique isn't just about mass you also want to get all the details balanced and
in proportion, so we'll also show you how to sculpt your muscles by using
isolation exercises to bring out key body parts first a great compound
exercise for building muscle dumbbell flat bench press the main muscle you're
working here is your chest but you're also using your triceps and shoulders
compound exercises work at least one main muscle but also use other muscles
around them working a number of muscles in what exercise is a fast way to build
mass
now let's take a look at the body weight pull-up
your back is made up of many different muscles. here you're working pretty much
all of them but the biggest effort is from your lat muscles the ones that give
you a big wide back on the pull-up you're also working biceps and triceps
when it comes to leg day, compound exercises are definitely the best way to
add thickness and size to your legs
there are many to choose from but one of the best is squats. the main muscle here
is the quads but you're bending at two joints, the hips and the knees, so you're
hitting muscles in the front and back of your legs to perform the movement, and as
you can see you're also engaging your entire core and abs which is why squats
are considered one of the best compound exercises in the gym
once you've mastered the key compound exercises for all the big muscle groups
you're all set to add size where it matters. but aesthetics is also about
balance proportion and detail so next we'll show you some great exercises to
help you sculpt those key body parts
for a big set of muscles like back, add exercises to work the muscles in
different ways like these seated cable rows
while pull-ups work on the width of your back, this sculpting exercise will really
target that middle back to add size and thickness
for a body part like chest do at least two compound movements these would be
your pressing exercises from different angles, then move on to an isolation
exercise like cable flyes, isolation exercises really focus on one particular
function in this case the arms are locked so you're bending only at the
shoulder and you're working to achieve maximum stretch on the muscle. so this is
doing the very particular job of adding width across the chest
isolation exercises can also target lesser muscles like these lying leg
curls. while squats work your whole leg this exercise goes right in on one
individual muscle the hamstrings
many isolation exercises work smaller muscles so you will usually go heavy on
these. better to exhaust the muscle by increasing the reps not the weight
one body part where isolation is key is arms for triceps the cable push down is
a great example of an isolation exercise
bending only at the elbow you're working just one muscle the tricep. and for
biceps again cable curls is a great isolation exercise really focusing
maximum effort on a single muscle
most compound exercises help build strengthen your core
but to focus right in on your abs you need isolation. hanging leg raises will
really help you develop your six-pack
the movement is only at the hip and the major work is being done by the lower
abdominals so that's how to start building a fully aesthetic physique use
a mix of compound exercises for mass but also include isolation for the detail
try this technique for different body parts to guide you here's a great chest
workout which starts with big compound moves then goes on to isolation
and for back check out this workout again big compounds followed by
isolation. whatever your level there's plenty more here on fit media channel so
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