Build Muscle with These 5 Exercises

Many people over complicate their fitness routine. When it comes to programming a proper workout routine it is actually quite simple (but don’t tell anyone… that is why the fitness industry does over $1 Billion a year). All it comes down to is push, pull, press, squat and core. If you are only able to work out 1-3 times a week, your programmingshould include each of these in your workouts. So the most important exercises that will build muscle fast, and keep our workouts simple are the following.

  1. (Squat) The first exercise you are going to want to do is a squat. Squats are an amazing, functional exercise that should be in everyone’s workout routine.  Squats will target your quads, gluts, hamstrings and core. Male and females carry over 50% of their muscle mass in their legs- so when looking to add on muscle mass, skipping leg day is a definite no-no.
  2. (Pull) The second exercise would be a pull-up or a chin-up. These are definitely two advanced movements, but you can always do an assisted pull-up or a lat pull down to hit the same muscle groups if you need to modify. These are great exercises for your back muscles which include lats, traps, rhomboids, erectors and also your biceps.
  3. (Pull) Many people call this exercise the King of all exercises and that is the deadlift. Deadlifts are a beneficial exercise when performed properly, and will hit your entire posterior chain. It will work your glutes, hamstrings, lats, traps and core.  The deadlift is probably the best exercises to build full body strength.
  4. (Press) The seated shoulder press exercise is important because not only will it work on our overhead mobility, it will also strengthen your entire shoulder girdle. The seated shoulder press is an important exercise because it will work your pec major, anterior deltoid and medial deltoid.
  5. (Core) The last exercise in our sequence is going to be the plank. The plank is a much more effective exercise than sit-ups because it works our transverse abdominis instead of just our rectus abdominis. The transverse abdominis is important in building great core strength so you can perform all of the above exercises properly.

The reason why we have added in two pull exercises is because our posterior chain has a lot more muscle mass than our anterior chain. So if we are looking to build muscle, you want to make sure that you are really focusing on the back of your body.

So there you have it- it’s simple and not flashy but it works. That is why each one of these exercises is included in every fitness freak’s routine. These are the exercises that make gains happen- not the ridiculous stuff you see on Instagram or Tiktok.  Perform each of these exercises well, contract the proper muscle groups and you will see the results.

If your goal is to build muscle,make sure that you are performing each of these exercises for 40-70 seconds. When it comes to hypertrophy (muscle growth) time under tension is very important!

Stop over thinking it, stay consistent, work hard and perform your exercises correctly- I promise you will see the results you desire.

By Brett Kirkland


Do you do program development?

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.