Monday, January 22, 2018

Get Ripped – The Three Primary Muscle Development Exercises You Ought To Be Doing

November 7, 2013 by  
Filed under Health and Fitness

With regards to building muscle I like to keep things simple. It’s an easy task to get caught up in the hype of hot services and exercises who promise to be the next best thing in muscle building. Theses fancy exercises and products use long “scientific like” words and explanations tell you they work to build probably the most muscle.

In this article I am going to get back to basics. I’ll show your three body building exercises you can’t afford to avoid and why you should do them. These three training may be the grass roots to construct muscle and are required for any serious training course.

You will probably find it hard to trust, but with these 3 exercises alone you can pack over a serious quantity of muscle. I make reference to these exercises as the “core” to the good program. Once i start planning I muscle building program for a client I always start with these three basic exercises and make the program around them.

3 core muscle mass building exercises:

Squat

The squat may be the biggest exercise for packing on serious poundage. There’s no argument about it. The squat can be quite a leg building exercise. You commence the exercise using a barbell resting across the shoulders standing directly. Then bending on the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell towards the starting position.

The main muscle groups pulled into action for your squat are your quadriceps, hamstrings and glutes. Secondary muscles range from the lower back, adductors and to a certain extent your shoulder area. As you can tell many groups of muscles are recruited with this particular exercise making it the biggest exercise and biggest potential muscle builder.

Like all the core muscle building exercises, you should make the squat the first exercise you need to do on your leg training day. Because it’s the largest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps about the squat. Because you’ll be lifting heavy weights a good warm up is essential. Squatting is very stressful for your lower body, particularly the knees, so 5-10 minutes on the treadmill and some lights squats first of all are recommended.

Bench Press

The bench pres will be the king of torso building exercises. For a long time the bench press has been used to measure a lifter’s strength. How frequently have you been asked “how much are you able to bench?” I bet you’ve never been asked the amount of do you squat or the number of chin ups is it possible to do.

The bench is a straightforward yet extremely powerful exercise that targets the whole chest (pectorals), front shoulders (deltoids) and triceps. To do a bench press you must lie face-up on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.

The bench press exercise is the biggest upper body builder because it enables you to move the most quantity of weight possible. This can be its advantage over the dumbbell press. By using a spotter you can also push yourself to lift heavier weights. Additionally, there are other advanced bench press techniques like board presses, the flat bench press negatives and chain presses. See our link at the bottom for more details.

Wide grip Pull-up

If you were only planning to do one exercise to be effective your back this could be it. The wide grip pull up is the ultimate test of your lifters power to weight ratio. This muscle building exercise is very demanding on the human body.

The wide grip pull up primarily hits the lats, but in addition targets the entire shoulders, biceps and forearms. To finish this exercise you’ll need a chin-up bar or assisted chin-up machine. Support the bar inside a wide grip (higher than shoulder width) together with your palms facing from your body. Start in a “hanging” position with your arms fully extended. Pull yourself as much as your can get your chin inside the bar and lower to starting position.

A lot of people will not be able to do wide grip chin ups without some lat/back training first. You can utilize the assisted chin-up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. Here is the most demanding back exercise that can be done it must be the first exercise with your session.

When you should be doing these exercises

Like I said previously in this article, these training is the biggest muscle builders and also the most taxing on your own body so they must be done at the beginning of your workout to get the maximum benefits. I would recommend that you do up to 5 sets on each exercise and vary how you perform these sets each week. For example, the first week you are doing pyramid up sets, the second week you pyramid down and also the third week you are doing straight sets. This prevents your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

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Originally posted 2013-07-07 08:31:14. Republished by Blog Post Promoter

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