Absolute Best Muscle Building Exercises
There are two exercises that run neck and neck in their ability to help you build muscle.
The most effective exercises that will build the most muscle are Squats and Dead lifts.
Squats and Dead Lifts are the two most effective overall exercises for stimulating overall body composition (fat loss and muscle gain).
These two exercises are the most effective because they use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Since these two exercises use so many muscle groups these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.
) of all exercises.
Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and dead lift (and their variations) are the absolute best solution.
Now I will explain how Squats and Dead lifts should properly be performed.
Squats can be done in a variety of ways such as simply with your bodyweight or with any free weighted objects for extra resistance such as barbells, dumbbells, kettle bells, sandbags, etc.
To get best results Squats should be done with free weights because Machines do not allow your body to follow natural, bio mechanically-correct movement paths.
There are 3 basic ways to perform squats: back squats, front squats, and overhead squats.
All three types of squats are performed the same way.
The only difference is the placement of the barbell.
The back squat the barbell is placed upon the upper portion of the trapezius.
The front squat the barbell is rested on your front shoulders and your arms crossed over the top sort of like an X.
Finally with the overhead squat the barbell is held over your head and you proceed to start your squat.
Now here are the basics to perform the squat correctly.
Place your feet hip width apart and turn your toes 15 degrees outward.
Slowly start to lower yourself keeping your back as straight as possible with your heels on the floor to about a foot and a half off the floor.
Then start to slowly raise yourself up and repeat the motion.
There are tons of videos online such as on YouTube that can give a visual example as well.
Here is how to properly perform a Dead Lift.
Assume a shoulder width stance, and grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar.
Fix spine in a neutral position (neither up nor down, but looking straight ahead), and place the hips down.
Pulling in the lower abs will ensure a neutral pelvic position.
Shoulders should be held back, squeezed tightly, and positioned over the bar - they should never be rounded.
Grip hold of the bar tight, and push with the feet.
The legs must power the weight up.
Hips and shoulders should ascend at the same time, while the hands are holding the weight in place.
Toward the top of the movement, lock out by employing more upper body strength until the weight is at about the midway position of the upper thigh.
During the ascent phase, there should be an initial push with the balls of the feet followed by transference of weight to the heels, as the bar passes the knees into the lock out position.
Remember to keep the bar in contact with the body throughout the movement.
So since you have learned that the Squat and the Dead Lift are the kings of body building exercises incorporate them into your workouts and watch those muscles grow big and thick.
The most effective exercises that will build the most muscle are Squats and Dead lifts.
Squats and Dead Lifts are the two most effective overall exercises for stimulating overall body composition (fat loss and muscle gain).
These two exercises are the most effective because they use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Since these two exercises use so many muscle groups these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.
) of all exercises.
Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and dead lift (and their variations) are the absolute best solution.
Now I will explain how Squats and Dead lifts should properly be performed.
Squats can be done in a variety of ways such as simply with your bodyweight or with any free weighted objects for extra resistance such as barbells, dumbbells, kettle bells, sandbags, etc.
To get best results Squats should be done with free weights because Machines do not allow your body to follow natural, bio mechanically-correct movement paths.
There are 3 basic ways to perform squats: back squats, front squats, and overhead squats.
All three types of squats are performed the same way.
The only difference is the placement of the barbell.
The back squat the barbell is placed upon the upper portion of the trapezius.
The front squat the barbell is rested on your front shoulders and your arms crossed over the top sort of like an X.
Finally with the overhead squat the barbell is held over your head and you proceed to start your squat.
Now here are the basics to perform the squat correctly.
Place your feet hip width apart and turn your toes 15 degrees outward.
Slowly start to lower yourself keeping your back as straight as possible with your heels on the floor to about a foot and a half off the floor.
Then start to slowly raise yourself up and repeat the motion.
There are tons of videos online such as on YouTube that can give a visual example as well.
Here is how to properly perform a Dead Lift.
Assume a shoulder width stance, and grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar.
Fix spine in a neutral position (neither up nor down, but looking straight ahead), and place the hips down.
Pulling in the lower abs will ensure a neutral pelvic position.
Shoulders should be held back, squeezed tightly, and positioned over the bar - they should never be rounded.
Grip hold of the bar tight, and push with the feet.
The legs must power the weight up.
Hips and shoulders should ascend at the same time, while the hands are holding the weight in place.
Toward the top of the movement, lock out by employing more upper body strength until the weight is at about the midway position of the upper thigh.
During the ascent phase, there should be an initial push with the balls of the feet followed by transference of weight to the heels, as the bar passes the knees into the lock out position.
Remember to keep the bar in contact with the body throughout the movement.
So since you have learned that the Squat and the Dead Lift are the kings of body building exercises incorporate them into your workouts and watch those muscles grow big and thick.
