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Showing posts with label Lifting. Show all posts
Showing posts with label Lifting. Show all posts
July 07, 2017

Build More Muscle Mass And Strength Without Supplements


Who should use this method to build muscle quickly?


If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste. We have to make every drop of sweat worth the work.

Build Muscle Mass


I'm going to show you how to build more muscle in less workout time. Keep in mind that this method is meant for people who want to build muscle mass and pure strength.

Now, what is your key to building muscle quickly? I mean, say I really want to bulk up in a week. How can I do this?


The key to more muscle mass out of every workout is to lift enough weight to cause muscle failure in only a 3-5 reps (repetitions of the movement). Rather than burning calories and creating lean muscle by doing many reps with lighter weights, you're taking just a bit of time to literally tear your muscle fibers apart, preparing them to build mass and strength when they receive protein from your next meal.

I've heard that it's good to eat directly after exercise. What do you do?


You must eat right after your workout. Not only will this quench your muscles' thirst for proteins, but it will help maximize your metabolism. An efficient metabolism comes in handy when you do cardio exercises, since your body is already working at high speed to burn the calories you have stored.

What Foods Should I Eat In My Post-Workout Meals?


Your meal after the workout should be high in protein from foods such as lean meats, protein shakes, liquid protein supplements, and others containing minimal fat content. Don't forget the carbs though. Make sure you include a normal, healthy source for carbohydrate such as fruit or vegetables, and even a whole-grain bread.


January 13, 2017

The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with strange equipment and setups have their place, the heavy, basic exercises will always yield the best results when it comes to building muscle mass. Here are the top six weight lifting exercises that you can use to build maximum muscle mass:



1. Squat 
As trainers, coaches, competitive lifters, and just about anyone with significant weight training experience has said for years, the squat is the king of all weight lifting exercises. Religiously performing heavy, deep squats will build massive quads and hamstrings, strengthen the glutes and lower back, and dramatically improve athletic performance. In addition, squats, especially when performed in a higher rep range, will promote an anabolic hormonal response that will lead to greater increases in muscle mass over your entire body. Simply put, if you are not squatting, you are severely limiting your strength and size potential.

2. Deadlift 
Second only to the squat in muscle building importance, the deadlift is one of the weight lifting exercises that can make or break a physique. It engages nearly every muscle in the body and allows most weight lifters to handle more weight than with any other movement. The hamstrings and quads are engaged during the initial pull from the floor, the lower back is recruited to keep the body in an upright position, and the lats, traps, and rhomboids are heavily stressed to keep the bar moving in the correct path. The deadlift will not only build an enormous upper and lower back, but it will give a physique that "thick" look that only the strongest lifters have.

3. Bench Press 
A favorite among both new and veteran weight lifters, the bench press is the standby movement for building upper body strength and muscle mass. Though most lifters treat the bench press as a "chest" exercise and perform it with other horizontal pressing movements, it heavily taxes several other muscle groups, as well. Overall, the exercise will build a massive chest, wide shoulders, and thick triceps. Though many trainers and coaches have been switching to dumbbell and machine substitutes in the last few years, any weight lifter still attempting to gain a large amount of muscle mass should be performing the basic, barbell bench press. It is one of the best weight lifting exercises for overall upper body development.

4. Barbell Row 
One of the most standout body parts for a weight lifter to have is a big, thick upper back. After the deadlift, none of the other weight lifting exercises produce this result better than the basic barbell row. When done properly, with a 45-degree tilt in the torso, an arched lower back, and retracted shoulder blades, this movement heavily stresses the lats, traps, rhomboids, rear delts, biceps, and forearms. Though personal trainers and bodybuilding gurus are often quick to rant about perfect, slow form, a little bit of cheating is recommended for this exercise. Progressive strength increases on the barbell row will allow a trainee to build a bigger back than he ever thought possible.

5. Dips 
Known to be one of the most important weight lifting exercises for the upper body, the dip is often called "the upper body squat." Like the bench press, this movement primarily works the chest, triceps, and shoulders. However, the dip is different from the bench in that it is a closed-chain movement. This means that the hands remain still while the rest of the body moves through space. Closed-chain exercises, which also include the squat and deadlift, often recruit more muscle fibers and lead to greater gains in muscle mass than their open-chain counterparts.

6. Pull-ups 
While the deadlift and barbell row are indispensable for building a big, thick back, pull-ups are the most important weight lifting exercise for widening the lats. Like dips, pull-ups are a closed-chain upper body movement and require a great deal of muscle recruitment to perform. Depending on the grip variation, they will also heavily tax your biceps and forearms. The bodybuilders and other strength athletes who have the biggest backs are often the ones who stick with this exercise, despite the difficulty brought on my muscular weight gain. Overall, a successful trainee will combine regular pull-ups with deadlifts and barbell rows to build the thickest, widest back possible.

In conclusion, the basic weight lifting exercises are almost always your best bet for building strength and packing on muscle mass. The best of these old standby movements are the squat, deadlift, bench press, barbell row, dip, and pull-up. However, there are always more exercises, tips, tricks, and techniques to be learned for building the best body possible.