Gaining muscle can be a tricky affair, and quite tortuous to some. It involves countless workout exercises and diet plans, many of which are marketed as the sure strategy to take. However, with consistency and enough effort, you can start seeing results as you achieve that ripped body you’ve always desired.
Of course, to achieve this, you will need to hit the gym more times and engage in a variety of exercises. Here is a breakdown of some of the exercises you should do to build optimum muscle strength:
Deadlifts
Deadlifts are some of the best full-body workout exercises. Many people altogether avoid them or do them wrongly.
When done correctly, deadlifts will increase the strength and stability of the posterior chain and abdominals. The posterior chain includes the hamstrings, glutes, lower back, and lats. Some people argue that they can’t do deadlifts because it will hurt their backs. Wrong! Poor deadlifts will hurt your back while proper deadlifts will improve your back.
This is how you do proper deadlifts:
● Using your arms, forearms and hands, clutch onto the barbell. Make sure that the bar is in the right position and is stable throughout the lift.
● Use your shoulders and traps to hold the weight in a stable position.
● Keep your entire body stable and tight using your back and core. This will help keep your spine secure.
● Use your posterior chain and legs to act as a lever as you lift the weight.
The deadlift is perhaps the primary measure of strength. Either you can lift the weight off the ground, or you can’t.
2. Squats
Squats are another cornerstone for optimum muscle strength. They develop strength in the lower back, quads, abdominals, and glutes. It has been established that squats activate over 200 muscles in the body. Squats will help you build more muscle, much faster.
As with all other forms of exercise, the technique is crucial with squats. The setup for squats is simple. You should stand with your feet slightly wider than your hips. Your toes should also be somewhat pointed outwards, about 5 to 20 degrees. Choose a spot at the wall ahead of you and look at that spot the entire time. Do not look down at your feet or up at the ceiling.
Here is how you are supposed to move your body:
● Put your arms straight in front of you. They should be parallel to the ground. Keep your chest up and your spine in a neutral position.
● Your weight should be on the heels and balls of your feet. You should be able to wiggle your toes when squatting.
● Your body should be tight the entire time. Breathe deeply into your belly. Break at your hip and push your butt back. Continue pushing your butt as your knees begin to bend. You should always begin with your hips and not the knees.
● As you begin to squat, keep your knees in line with your feet. Do not push your knees out to track your feet. If your knees come inside your toes, push them out, but not wider than your feet.
● Squat until your hip joint goes lower than your knees. Once at the bottom, it’s time to get back up.
● Keep your body tight, breathe out, and drive through your heels. The balls of your feet should stay on the ground as well.
● Drive your knees away from each other, as you did while going down. Squeeze your butt at the top to use your glutes.
Once you start doing more squats correctly, you can advance to barbell squats.
3. Bench Press
Bench press exercises build the chest muscles and the triceps and the fore-facing deltoid shoulder muscles. You can do bench press exercises with dumbbells or barbells.
If you are a beginner, you can lift the bar without weight to warm up and get a feel. This will also teach you how to do it with good form.
Here is how to do bench press correctly:
● Using your back, lie flat on the bench under the rack that holds the bar. Your eyes should be aligned with the front of the barbell rack. Head, shoulders, and butt should be flat on the bench. Only a slight bend at the spine is allowed. Also, your feet should be flat on the floor and quite apart.
● Use your thumbs to grasp the bar in a closed fist and overhand grip. The arms should be slightly wider than shoulder-width. The upper arms angle to the body should be about 45 degrees.
● Lift the barbell away from the rack and lock your elbows. Slowly lower the bar to the chest at the nipple line. You should move the bar in a direct line and not an arc.
● Take a deep breath then raise the bar above the chest. Extend your arms and exhale as you push upwards. Consistently aim at the same spot on the ceiling. Watch the ceiling instead of the bar.
● Lower the bar again to just above the chest and repeat this process. You are recommended to do three sets of 10 reps.
Once you are able to do bench press exercises correctly with proper form, you may start adding muscle weight.
Final Word
You can achieve your dream body by being consistent in your body workout. Exercises that involve building optimum muscle strength include squats, deadlifts, and bench press. In all these exercises, the technique is far more important than the weight you are able to lift. Make sure you are doing them correctly to avoid injuries.
Visit us at anabolicbodies.com to gain your optimum muscle potential.
