If you are looking to put on some major weight, I mean muscle naturally, then you need to be doing these 3 exercise programmes. Squats, bench presses, and dead lifts.
Why you ask? Because each of these exercises uses a combination of muscles. Each of these exercise programs will compel your body to become bigger and stronger. It may not happen overnite, but you can solidly add pounds each week. We'll take a more in-depth look into each exercise.
The bench press is a chest and shoulders 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 broader 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 are 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 build 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 professional 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 thighs, 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 said before the compound workout will help you gain strength and muscle if you perform it in the right 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'll be wanting to bend at the knees, and stick your bum 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. Don't 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 wrongly can have serious complication.
Last we are going to look at the dead lift. The deadlift is a weight lifting exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It's one of the 3 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 near to your shins as you can . All of the way up the bar should be within a half of an inch of your body.
Keep lifting the bar with your legs till your body is totally 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 of these exercises uses a combination of muscles. Each of these exercise programs will compel your body to become bigger and stronger. It may not happen overnite, but you can solidly add pounds each week. We'll take a more in-depth look into each exercise.
The bench press is a chest and shoulders 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 broader 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 are 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 build 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 professional 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 thighs, 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 said before the compound workout will help you gain strength and muscle if you perform it in the right 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'll be wanting to bend at the knees, and stick your bum 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. Don't 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 wrongly can have serious complication.
Last we are going to look at the dead lift. The deadlift is a weight lifting exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It's one of the 3 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 near to your shins as you can . All of the way up the bar should be within a half of an inch of your body.
Keep lifting the bar with your legs till your body is totally 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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Learn ways to increase your muscle gains by following this muscle building nutrition guide. Here you will find tips on muscle confusion.
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