Get Strong Fast
February 10, 2011 by AMA
Filed under Build Muscle
To get strong, you need to lift more and more weight. This method is for maximizing your strength gains and it will not maximize your muscle gains.
Getting stronger, however, by definition, will increase the size of your muscles. If bulking up is what you are more interested in, see my other post entitled “Fastest Way To Gain Muscles” to get tips specifically designed to get you that buff look.
Lots of people choose to bulk up first and then go to this method to get stronger afterward. You will build less muscles with this approach, but it will make your muscles leaner and harder.
There are only three exercises you need to to do get strong. Your gains would increase with more exercises. Only do these exercises, so only exert energy with these. Your rate of strength will increase dramatically.
After your workouts are over, it’s possible that you will want to train more. Having this left over energy is important and it will help you build more strength faster. It’s in your power to skip cardio as well; just avoid other exercises. Try some HIIT or other cardio one time a month if you really need to do it.
The Deadlifts, Squats, and Benchpress are the three exercises you should try.
Only deadlift once a week. Two times a week, alternate between heavy and light squats and benchpresses. When you use light weight, pay attention to technique and focus on your posture and alignment. Make sure that your lighter weights are used for the second go-round of squats and benchpressing.
With the lighter days, you do 5 sets of 4, 5 of 5 on heavy days. If you can do a full 5×5, increase your weight by 5 lbs for the next workout.
It is absolutely crucial that you don’t train to failure if you want to get strong. Only attempt a rep if you’re absolutely certain that you will be able to complete it.
The 6 Most Practice To Gain Muscle Mass
February 10, 2011 by AMA
Filed under Build Muscle
The 6 Best Exercises to Gain Muscle Mass
When you are bodybuilding to Gain Muscle Mass, it is important that you know exactly what exercises you should be doing to build the muscles in the right places. Including any and all of these particular exercises will ensure you that you will build muscles evenly and thoroughly throughout your body, leaving no part under exercised and ignored.
Bench Press
This is one exercise that was popularized in the military and focuses on upper body muscle building. You will need a bench to do these presses and the appropriate weights that you can start off with and increase as your body building progresses.
Make sure you always have a spotter to help you with the weights to maintain safety in the middle this practice.
Squat
The squat can be done with or without weights, depending on your exercise program. Body builders who want to Gain Muscle Mass in their thighs and legs can use this particular exercise to strengthen their muscles there and keep them taut.
Concentrate in the main on the lower body, it takes a lot of control to do this practice well and effectively. When done exactly, it can be one of the only too powerful exercises to develop lower body strength.
Deadlift
This basically involves a person bending down and being able to lift weights or a barbell from the standing position only. When done properly, this is one exercise that can strengthen the back, abs, forearms, biceps, quads, hamstrings, glutes, traps, and neck all at the same time.
This exercises has to be done with the correct form to prevent any kind of injury from happening to the bodybuilder, which is why it is vital to ask a trainer how to best implement this exercise to be most effective in strengthening the body.
Military Press
Also known as the front press, this exercise will strengthen the upper body appropriately and thoroughly. People who do this will Gain Muscle Mass in their shoulder and arms. Developed further by the military from the bench press, the front press is a great exercise that minimizes any injury to shoulders like a regular bench press can cause.
Bent Over Rows
If you want to work on developing muscles in your lats and upper back, then bent over rows are the way to go. There are a variety of ways that you can do this particular exercise that may involve different positions with the sternum, abs, gripping, and palms.
Many body builders attest to the effectiveness of this exercise to Gain Muscle Mass and strengthen it, especially on the back.
Clean and Push Press
This is an exercise that focuses on building and strengthening muscles in the forearms, triceps, biceps, shoulders, traps, back, quads, glutes, hamstrings, and the calves. The best part about this particular exercise is that it really strengthens and emphasizes the shoulders which are a major area of focus for many bodybuilders.
Ultimately, with these mentioned exercises you can be sure that you will have the body of a professional bodybuilder in no time. Consult a trainer on the proper form of each exercise to Gain Muscle Mass first before simply trying it out to lessen injury and make the exercise more effective on your body.