Should you be looking to put on some serious weight, I mean muscle of course, then you need to be doing these three exercise programmes. Squats, bench presses, and dead lifts.
Why you ask? Because each of these exercises uses a mix of muscles. Each of these exercise programmes 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 more in-depth look into each exercise.
The bench press is a upper body workout. It works out over seven 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'll observe that I advised you to stop lowering 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 attempting to put on muscle mass, the more weight the better. There are unsettled debates on how low to drop the bar in a bench press. However if you watch a professional 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 essentially the muscles of the thighs, hips and ass, quads, hamstrings, as well as strengthening 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 revealed before the compound workout will help you gain strength and muscle if you perform it in the correct 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'll be wanting to bend your knees, and stick your ass 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. Don't 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 incorrectly can have severe 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 happens to be 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 certain to hold that bar as close to your shins as you are able to. All of the way up the bar should be within a half an inch 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 don't lift this weight with your arms. Your arms will stay straight all of the time.
Why you ask? Because each of these exercises uses a mix of muscles. Each of these exercise programmes 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 more in-depth look into each exercise.
The bench press is a upper body workout. It works out over seven 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'll observe that I advised you to stop lowering 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 attempting to put on muscle mass, the more weight the better. There are unsettled debates on how low to drop the bar in a bench press. However if you watch a professional 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 essentially the muscles of the thighs, hips and ass, quads, hamstrings, as well as strengthening 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 revealed before the compound workout will help you gain strength and muscle if you perform it in the correct 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'll be wanting to bend your knees, and stick your ass 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. Don't 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 incorrectly can have severe 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 happens to be 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 certain to hold that bar as close to your shins as you are able to. All of the way up the bar should be within a half an inch 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 don't lift this weight with your arms. Your arms will stay straight all of the time.
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