Should you be looking to put on some heavy weight, I mean muscle naturally, then you need to be doing these 3 workouts. Squats, bench presses, and dead lifts.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each one of these exercise programs will push your body to become bigger 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, lowering 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'll observe that I advised you to stop bringing down the bar before you hit your chest. When you're lifting heavy weight it can do even more damage than help if you drop the bar all the way down to your chest. Since you are endeavoring to gain muscle mass, the more weight the better. There are unsettled arguments on how low to drop the bar in 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 upper legs, hips and bum, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons throughout the lower body. Basically 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 wish to flex your knees, and stick your ass 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. Don't lock your knees! This can 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 stabilized, bent over position. It is 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 near to your shins as you can . All of the way up the bar should be within a 1/2 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 the entire time.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each one of these exercise programs will push your body to become bigger 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, lowering 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'll observe that I advised you to stop bringing down the bar before you hit your chest. When you're lifting heavy weight it can do even more damage than help if you drop the bar all the way down to your chest. Since you are endeavoring to gain muscle mass, the more weight the better. There are unsettled arguments on how low to drop the bar in 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 upper legs, hips and bum, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons throughout the lower body. Basically 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 wish to flex your knees, and stick your ass 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. Don't lock your knees! This can 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 stabilized, bent over position. It is 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 near to your shins as you can . All of the way up the bar should be within a 1/2 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 the entire time.
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