Showing posts with label body builders. Show all posts
Showing posts with label body builders. Show all posts
March 11, 2018

Building Muscle

Building Muscle - The 5 Best Muscle Building Exercises

Everybody wants to build more muscle and look great but not everyone knows the best muscle building exercises. Sometimes it gets hard with so many people telling you about "this" great exercise or "this" way of training that you don't know where to start. Luckily there are some common exercises that every single bodybuilder on the planet uses and always will.

Building Muscle

Before we get into the best muscle building exercises, let's discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise.

To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.

A bicep curl is what's called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.

Compound exercises are known to speed up the metabolism and instigate more growth compared to that of an isolation exercise. Isolation exercises do still have their place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.

Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.

The 5 Best Muscle Building Exercises:

Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don't be tempted to go 'ass to grass' on this one as many 'hardcore' lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnecessary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.

Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.

Push-Up: This is often neglected by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can't do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.

Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.

Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is its effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.

These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn't include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.

February 25, 2018

Lifting Weights to Become Strong

Lifting Weights - How to Become Very Strong in 30 Minutes a Week

Some body builders lift weights for more than six hours a day, but you don't have to waste that much time to become very strong. Training for weight lifting is done in sets. A set of ten means that you lift and lower a heavy weight ten times continuously before you rest. If you repeat these sets of ten three times with a rest period between each set, you have done three sets of ten.

Lifting Weights

Pick 6 to 10 weight-machine exercises and do them in three sessions a week. In each exercise, try to lift the heaviest weight that you can lift comfortably ten times in a row without hurting yourself. When an exercise becomes easy, increase the weight. In five months, you should be able to increase your strength significantly and be proud of your larger muscles.

You now decide that you want to become even stronger. Would you increase your strength more by increasing the number of repetitions or by increasing the weight that you lift? For example, should you try to do three sets of ten for each exercise or stay at one set of ten, just try to lift a heavier weight once a week? Dr. Michael Pollock of the University of Florida in Gainesville divided recreational weight lifters into two groups. In one group, they tried to do three sets of 10 three times a week. In the other group, they did just one set of 10 three times a week, but tried to lift progressively heavier weights. Those who did one set of ten with heavier weights three times week were stronger than those who did three sets of ten without increasing the weight.

The single stimulus to make muscles larger and stronger is to stretch them while they contract. When you try to lift a heavy weight, your muscles stretch before the weight starts to move. The greater the stretch, the greater the damage to the muscle fibers and when they heal after a few days, the greater the gain in strength. The results of this study give a clear message. You become stronger by lifting heavier weights, not by exercising more. If you do too much work, you can't lift very heavy weights and you do not become stronger. When it comes to becoming very strong, less is more.
Most competitive bodybuilders spend hours trying to do many sets over and over again. You don't need to do that. Various studies show that you can gain up to 80 percent of your maximum strength by picking out four to eight specific lifts, lifting one set of ten of the heaviest weight in each, and repeating your program twice a week. The reduced workload causes fewer injuries and leaves you with a lot of extra time to do other things.

Lowering a weight slowly, called negative lifting, is a greater stimulus to make you stronger than raising it. You can lower much heavier weights than you can lift. As you raise a weight, you have to slow down because gravity works against you so that the weight feels heavier as you continue to raise it. On the other hand, when you lower a weight, you tend to move faster as gravity works with you and the weight feels lighter.

This negative lifting workout should be done only by experienced lifters not more often than once a week. Pick 10 to 15 lifts that you do regularly. Start out by lifting the heaviest weight that you can lift ten times in a row. You will struggle to get through the last three or four lifts. Then add five to 15 pounds, which may be too heavy for you to lift. Two spotters should lift the weight for you and you try to lower it six times. You'll really hurt and you may want to quit. Add another ten pounds and try to lower the weight three times. Then pick your arms off the floor, replace them on your shoulders and take at least two days off.

Lifting weights enlarges your muscles and makes you stronger, but it does not make you fit. Fitness refers to your heart and is gained by exercising in an activity where you move continuously, such as running, cycling, skating, dancing, walking or swimming. A complete exercise program should include lifting weights two or three times a week and doing a continuous sport three times a week. Alternating your activities gives your muscles a chance to recover and helps to prevent injuries.