If you are looking to put on some serious weight, I mean muscle of course, then you have to be doing these 3 exercise routines. Squats, bench presses, and dead lifts.
Why you ask? Because each of these exercises uses a mixture of muscles. Each one of these exercise programs will compel your body to become larger and stronger. It may not occur overnite, but you can solidly add pounds every week. Let us take a closer look into each exercise.
The bench press is a shoulders and chest 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, bringing down the weights till your elbows sink below your body on the bench, then squeezing your chest to push the bar back up. That was one repetition.
You will notice that I suggested you to stop bringing down 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 the way down to your chest. Since you are attempting to put on muscle mass, the more weight the better. There are upset arguments on how low to drop the bar during a bench press. However if you watch a pro body 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 quads, hips and bum, 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 said 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 that you will work your legs. Then you raise yourself back up. Do not lock your knees! This may slowly ruin them. Stop the lift just before you lock your knees. Keep good form, this is great lower body workout. But performing it wrongly can have harsh complication.
Last we will 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 three canonical powerlifting exercises, together with the squat and bench press.
To perform one of those 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 until your body is totally 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 whole time.
Why you ask? Because each of these exercises uses a mixture of muscles. Each one of these exercise programs will compel your body to become larger and stronger. It may not occur overnite, but you can solidly add pounds every week. Let us take a closer look into each exercise.
The bench press is a shoulders and chest 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, bringing down the weights till your elbows sink below your body on the bench, then squeezing your chest to push the bar back up. That was one repetition.
You will notice that I suggested you to stop bringing down 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 the way down to your chest. Since you are attempting to put on muscle mass, the more weight the better. There are upset arguments on how low to drop the bar during a bench press. However if you watch a pro body 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 quads, hips and bum, 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 said 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 that you will work your legs. Then you raise yourself back up. Do not lock your knees! This may slowly ruin them. Stop the lift just before you lock your knees. Keep good form, this is great lower body workout. But performing it wrongly can have harsh complication.
Last we will 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 three canonical powerlifting exercises, together with the squat and bench press.
To perform one of those 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 until your body is totally 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 whole time.
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About the Author:
Learn ways to accelerate your muscle gains by following this muscle building nutrition resource. Here you will learn tips on muscle confusion.
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