If you are looking to put on some major weight, I mean muscle of course, then you need to be doing these three 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 might not happen overnight, but you can solidly add pounds each week. Let's take a closer look into each exercise.
The bench press is a shoulders and chest 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 wider 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 bringing down 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 of the way down to your chest. Since you are attempting to put on muscle mass, the more weight the better. There are unsettled arguments 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 primarily the muscles of the upper legs, hips and bum, quads, hamstrings, as well as bolstering the bones, ligaments and insertion of the tendons across the lower body. Basically from your waist down is being used during this exercise. Like I announced before the compound workout will help you gain strength and muscle if you perform it correctly .
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 at the 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. 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 incorrectly can have severe complication.
Last we will 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 three 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 in. of your body.
Keep lifting the bar with your legs until 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 one of these exercises uses a mix of muscles. Each of these workouts will force your body to become larger and stronger. It might not happen overnight, but you can solidly add pounds each week. Let's take a closer look into each exercise.
The bench press is a shoulders and chest 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 wider 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 bringing down 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 of the way down to your chest. Since you are attempting to put on muscle mass, the more weight the better. There are unsettled arguments 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 primarily the muscles of the upper legs, hips and bum, quads, hamstrings, as well as bolstering the bones, ligaments and insertion of the tendons across the lower body. Basically from your waist down is being used during this exercise. Like I announced before the compound workout will help you gain strength and muscle if you perform it correctly .
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 at the 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. 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 incorrectly can have severe complication.
Last we will 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 three 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 in. of your body.
Keep lifting the bar with your legs until 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.