BASIC BODYBUILDING
4 FOR MASS
The 4-Move Total Body Workout Get back to basics with this simple, yet highly effective routine that builds muscle and burns fat…in just 4 moves.
I can't tell you how many times people have asked me for the best exercises to do in the gym to get big. Well, before I go any further, listen up. I'm going to tell you 4 exercises that have great potential for helping you build muscle mass.
Regardless of whether you're a beginner or an advanced bodybuilder, these four exercises everyone should include in exercise plan.
If you wont to build more muscle mass you have to learn some basic exercises. Basic workouts like squads, bench press, death lift, chin-ups are best exercises to build strength and muscle mass. They activate many muscle groups, and increase secretion of testosterone, which affects muscle mass.
4 FOR MASS PLAN:
Very important, number of repetitions should be between 8 to 12 repetitions.
Begin each workout with warm-up, with small weights in order to pump blood to your muscles.
After warming-up make the first series, with a weight you can lift a maximum of 10 to 12 repetitions.
Then increase the weight. Now the number of your reps should be between 8 to 10 repetitions.
Do not go under six repetitions if your goal is building muscle mass.
Each exercise complete four series.
Work each muscle group separately. Each day one muscle group. If you do not have time to exercise five times a week, each muscle group separately, you can combine training chest and arms or shoulders and arms.
Basic exercises will allow novice rapid development of power, and depending on caloric intake, muscle mass.
Advanced bodybuilders with large muscle mass, they all started working those 4 exercises. Later they developed solid muscle mass, and begin with isolation exercises for definition.
So if you are a beginner, do those 4 exercises, and you will gain strength and muscle mass.
If you are advanced bodybuilder, you can always do those exercises to increase you strength and mass.
Regardless of whether you're a beginner or an advanced bodybuilder, these four exercises everyone should include in exercise plan.
If you wont to build more muscle mass you have to learn some basic exercises. Basic workouts like squads, bench press, death lift, chin-ups are best exercises to build strength and muscle mass. They activate many muscle groups, and increase secretion of testosterone, which affects muscle mass.
4 FOR MASS PLAN:
Very important, number of repetitions should be between 8 to 12 repetitions.
Begin each workout with warm-up, with small weights in order to pump blood to your muscles.
After warming-up make the first series, with a weight you can lift a maximum of 10 to 12 repetitions.
Then increase the weight. Now the number of your reps should be between 8 to 10 repetitions.
Do not go under six repetitions if your goal is building muscle mass.
Each exercise complete four series.
Work each muscle group separately. Each day one muscle group. If you do not have time to exercise five times a week, each muscle group separately, you can combine training chest and arms or shoulders and arms.
Basic exercises will allow novice rapid development of power, and depending on caloric intake, muscle mass.
Advanced bodybuilders with large muscle mass, they all started working those 4 exercises. Later they developed solid muscle mass, and begin with isolation exercises for definition.
So if you are a beginner, do those 4 exercises, and you will gain strength and muscle mass.
If you are advanced bodybuilder, you can always do those exercises to increase you strength and mass.
1. Dead lifts :
In my opinion, dead lifts are the most important exercise for building big, strong muscles, and everyone who works out in the gym, or plays some sports should do dead lifts!
This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back.
They build lower back, gluts, legs, but also when going heavy they target uper back muscles, especially traps.
This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back.
They build lower back, gluts, legs, but also when going heavy they target uper back muscles, especially traps.
Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.
If you want more information's about dead lifts, check out the video on my homage.
If you want more information's about dead lifts, check out the video on my homage.
2. squats :
Im not sure, if my number one exercise for building big muscles and strength is squats, or dead lifts. Squats are the best exercise for leg development, and no other exercise can replace them. They build also lover back, gluts and when going heavy the core muscles and upper beck.
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.
Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.
Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.
3. BENCH PRESS :
To most people, this is the bread and butter to building their chest. However, most people perform this movement with very poor form. It seems like every time that I look at the people bench pressing in the gym; over half are using terrible form by squirming on the bench, lifting their butts off of the bench, or dropping the weight on their chin.
I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.
I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.
4. chin UPS :
A chin-up is a weight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms.
A chin-up is very similar to a pull-up with the exception of hand position. Chin-ups are performed with your palms facing your body, while pull-ups are performed with your hands facing away from your body.
A chin-up is very similar to a pull-up with the exception of hand position. Chin-ups are performed with your palms facing your body, while pull-ups are performed with your hands facing away from your body.
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