Best Ways To Speed Up Muscle Gains
by Victor Chamberlain
When you're looking to put on some heavy 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 one of these exercises uses a mix of muscles. Each of these workouts will force your body to become larger and stronger. It may not occur overnight, 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 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 cause much more damage than help if you drop the bar all the way down to your chest. Since you are trying to gain muscle mass, the more weight the better. There are upset debates on how low to drop the bar in a bench press. However if you watch a pro 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 essentially the muscles of the upper legs, hips and bum, quads, hamstrings, as well as reinforcing the bones, ligaments and inserting of the tendons throughout the lower body. Basically from your waist down is being used during 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 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 wish to flex your knees, and stick your buttocks 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. Do not 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 incorrectly can have serious complication.
Last we'll look at the dead lift. The deadlift is a resistance training exercise where a loaded barbell is lifted off the ground from a stabilised, bent over position. It is 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 close to your shins as you can . All of the way up the bar should be within a half of an in. 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 do not lift this weight with your arms. Your arms will stay straight the entire time.
Learn ways to accelerate your muscle gains by following this <a href="http://www.squidoo.com/muscle-building-nutrition2">muscle building nutrition</a> guide. Here you will learn tips on <a href="http://topmusclegain.hubpages.com/hub/What-Is-Muscle-Confusio-Does-It-Work">muscle confusion</a>.
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New Unique Article!
Title: Best Ways To Speed Up Muscle Gains
Author: Victor Chamberlain
Email: von_admin@build-the-body.com
Keywords: fitness,exercise,nutrition,health
Word Count: 548
Category: Hobbies
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