If you are looking to put on some major weight, I mean muscle naturally, then you must be doing these three exercise programmes. Squats, bench presses, and dead lifts.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each one of these workouts will push your body to become bigger and stronger. It might not occur overnight, but you can solidly add pounds each week. Let us take a more in-depth look into each exercise.
The bench press is a chest and shoulders workout. It works out over seven different muscles with just the one lift. Including, your shoulders, triceps, and your chest. The bench press is preformed by grabbing the bar a little wider than shoulder width apart, bringing down the weights until your elbows sink below your body on the bench, then squeezing your chest to bump the bar back up. That was one repetition.
You will see that I suggested you to stop lowering the bar before you hit your chest. When you're lifting heavy weight it can cause much more damage than help if you drop the bar all of the way down to your chest. Since you are trying to gain muscle mass, the more weight the better. There are unsettled arguments on how low to drop the bar during a bench press. However if you watch a professional muscle-builder, they do not touch their chest with the bar.
Next is the squat. The squat is a compound, full body exercise that trains primarily the muscles of the upper legs, hips and buttocks, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons throughout the lower body. Essentially from your waist down is being used in this exercise. Like I revealed before the compound workout will help you gain strength and muscle if you perform it in the correct way.
This exercising is preformed by holding a bar on the back of your neck. Hands about shoulder width apart. While keeping your back straight you will want to flex your knees, and stick your buttocks out to lower your self close to the ground. The lower you go the more you will work your legs. Then you raise yourself back up. Do not lock your knees! This will slowly ruin them. Stop the lift just before you lock your knees. Keep good form, this is great lower body workout. But performing it incorrectly can have severe complication.
Last we will look at the dead lift. The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It happens to be one of the three canonical powerlifting exercises, together with the squat and bench press.
To perform one of these lifts, grab your barbell with an overhand-underhand grip about shoulder width apart. Keeping your back straight, lift with your legs. Be sure to hold that bar as close to your shins as you can . All the way up the bar should be inside a half of an inch of your body.
Keep lifting the bar with your legs till your body is completely vertical. Then hold the position for a second, and reverse on the way down. You do not lift this weight with your arms. Your arms will stay straight the entire time.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each one of these workouts will push your body to become bigger and stronger. It might not occur overnight, but you can solidly add pounds each week. Let us take a more in-depth look into each exercise.
The bench press is a chest and shoulders workout. It works out over seven different muscles with just the one lift. Including, your shoulders, triceps, and your chest. The bench press is preformed by grabbing the bar a little wider than shoulder width apart, bringing down the weights until your elbows sink below your body on the bench, then squeezing your chest to bump the bar back up. That was one repetition.
You will see that I suggested you to stop lowering the bar before you hit your chest. When you're lifting heavy weight it can cause much more damage than help if you drop the bar all of the way down to your chest. Since you are trying to gain muscle mass, the more weight the better. There are unsettled arguments on how low to drop the bar during a bench press. However if you watch a professional muscle-builder, they do not touch their chest with the bar.
Next is the squat. The squat is a compound, full body exercise that trains primarily the muscles of the upper legs, hips and buttocks, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons throughout the lower body. Essentially from your waist down is being used in this exercise. Like I revealed before the compound workout will help you gain strength and muscle if you perform it in the correct way.
This exercising is preformed by holding a bar on the back of your neck. Hands about shoulder width apart. While keeping your back straight you will want to flex your knees, and stick your buttocks out to lower your self close to the ground. The lower you go the more you will work your legs. Then you raise yourself back up. Do not lock your knees! This will slowly ruin them. Stop the lift just before you lock your knees. Keep good form, this is great lower body workout. But performing it incorrectly can have severe complication.
Last we will look at the dead lift. The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It happens to be one of the three canonical powerlifting exercises, together with the squat and bench press.
To perform one of these lifts, grab your barbell with an overhand-underhand grip about shoulder width apart. Keeping your back straight, lift with your legs. Be sure to hold that bar as close to your shins as you can . All the way up the bar should be inside a half of an inch of your body.
Keep lifting the bar with your legs till your body is completely vertical. Then hold the position for a second, and reverse on the way down. You do not lift this weight with your arms. Your arms will stay straight the entire time.
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Learn ways to increase your muscle gains by following this muscle building nutrition resource. Here you will learn tips on muscle confusion.
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