Should you be looking to put on some heavy weight, I mean muscle of course, then you have to be doing these three exercise routines. Squats, bench presses, and dead lifts.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each of these exercise programmes will push your body to become bigger and stronger. It might not happen overnight, but you can consistently add pounds every week. Let's take a more in-depth look into each exercise.
The bench press is a upper body 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 see that I suggested you to stop bringing down the bar before you hit your chest. When you're 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 discussions on how low to drop the bar during 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 primarily the muscles of the upper legs, hips and ass, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons across 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 wish to flex your knees, and stick your bum out to lower your self close to the ground. The lower you go the more 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 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's one of the 3 canonical powerlifting exercises, along 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 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 entire time.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each of these exercise programmes will push your body to become bigger and stronger. It might not happen overnight, but you can consistently add pounds every week. Let's take a more in-depth look into each exercise.
The bench press is a upper body 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 see that I suggested you to stop bringing down the bar before you hit your chest. When you're 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 discussions on how low to drop the bar during 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 primarily the muscles of the upper legs, hips and ass, quads, hamstrings, as well as reinforcing the bones, ligaments and insertion of the tendons across 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 wish to flex your knees, and stick your bum out to lower your self close to the ground. The lower you go the more 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 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's one of the 3 canonical powerlifting exercises, along 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 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 entire time.
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