When you're looking to put on some major weight, I mean muscle naturally, then you need to be doing these 3 exercise routines. Squats, bench presses, and dead lifts.
Why you ask? Because each of these exercises uses a combination of muscles. Each of these workouts will compel your body to become bigger and stronger. It might not happen 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 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 until 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 lowering the bar before you hit your chest. When you are lifting heavy weight it can do 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 don't touch their chest with the bar.
Next is the squat. The squat is a compound, full body exercise that trains basically the muscles of the quads, hips and buttocks, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons across the lower body. Fundamentally 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 right way.
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 want to bend your knees, and stick your buttocks out to lower your self near 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 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 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 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 certain to hold that bar as close to your shins as you are able to. All the way up the bar should be inside 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 the whole time.
Why you ask? Because each of these exercises uses a combination of muscles. Each of these workouts will compel your body to become bigger and stronger. It might not happen 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 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 until 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 lowering the bar before you hit your chest. When you are lifting heavy weight it can do 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 don't touch their chest with the bar.
Next is the squat. The squat is a compound, full body exercise that trains basically the muscles of the quads, hips and buttocks, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons across the lower body. Fundamentally 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 right way.
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 want to bend your knees, and stick your buttocks out to lower your self near 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 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 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 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 certain to hold that bar as close to your shins as you are able to. All the way up the bar should be inside 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 the whole time.
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Learn ways to accelerate your muscle size by following this muscle building nutrition resource. Here you will find tips on muscle confusion.
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