When you're looking to put on some serious weight, I mean muscle naturally, then you must be doing these three exercise routines. Squats, bench presses, and dead lifts.
Why you ask? Because each one of these exercises uses a combination of muscles. Each of these workouts will push your body to become bigger and stronger. It might not happen overnite, but you can solidly add pounds each week. Let us take a closer look into each exercise.
The bench press is a upper body workout. It works out over 7 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, lowering 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'll observe that I suggested you to stop lowering the bar before you hit your chest. When you are lifting heavy weight it can do even more damage than help if you drop the bar all of the way down to your chest. Since you are attempting to gain muscle mass, the more weight the better. There are upset discussions on how low to drop the bar during a bench press. However if you watch a pro muscle builder, they don't 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 ass, quads, hamstrings, as well as strengthening the bones, ligaments and inserting of the tendons across the lower body. Fundamentally from your waist down is being used during this exercise. Like I revealed before the compound workout will help you gain strength and muscle if you perform it correctly .
This exercise is preformed by holding a bar on the back of your neck. Hands about shoulder width apart. While keeping your back straight you will wish to flex your knees, and stick your ass out to lower your self near 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 serious complication.
Last we are going to look at the dead lift. The deadlift is a resistance training exercise where a loaded barbell is lifted off the ground from a stabilised, bent over position. It's one of the 3 canonical powerlifting exercises, along 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 are able to. All the way up the bar should be within a half of an in. 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 don't lift this weight with your arms. Your arms will stay straight all of the time.
Why you ask? Because each one of these exercises uses a combination of muscles. Each of these workouts will push your body to become bigger and stronger. It might not happen overnite, but you can solidly add pounds each week. Let us take a closer look into each exercise.
The bench press is a upper body workout. It works out over 7 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, lowering 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'll observe that I suggested you to stop lowering the bar before you hit your chest. When you are lifting heavy weight it can do even more damage than help if you drop the bar all of the way down to your chest. Since you are attempting to gain muscle mass, the more weight the better. There are upset discussions on how low to drop the bar during a bench press. However if you watch a pro muscle builder, they don't 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 ass, quads, hamstrings, as well as strengthening the bones, ligaments and inserting of the tendons across the lower body. Fundamentally from your waist down is being used during this exercise. Like I revealed before the compound workout will help you gain strength and muscle if you perform it correctly .
This exercise is preformed by holding a bar on the back of your neck. Hands about shoulder width apart. While keeping your back straight you will wish to flex your knees, and stick your ass out to lower your self near 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 serious complication.
Last we are going to look at the dead lift. The deadlift is a resistance training exercise where a loaded barbell is lifted off the ground from a stabilised, bent over position. It's one of the 3 canonical powerlifting exercises, along 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 are able to. All the way up the bar should be within a half of an in. 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 don't lift this weight with your arms. Your arms will stay straight all of the time.
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Learn ways to increase your muscle gains by following this muscle building nutrition resource. Here you will find tips on muscle confusion.
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