Sunday, October 24, 2010
Anonymous
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In order to get that ripped, strong look, you first need to have a good muscle base to build on. In order to get that base, you need to focus on doing heavy compound exercises. Rather than doing isolation exercises, you can save these for later. Here's how to build a solid muscle base.
Deadlift
The first thing on your agenda should be the good ol' deadlift. This is one of the best ways to build a good base. It activates a lot of muscle fibers, stimulating maximum muscle growth. Which is exactly what you want.
How To Do It:
Choose a weight that you think you can handle. Place it on the bar. Stand with your feet a little more than shoulder width apart. Bend over and get a firm grip on the bar. Bend you knees as well. Start the lift with your legs, and finish it with your lower back. Drop or set the weight back down. Repeat for desired amount of reps.
Squat
The squat is another excellent way to build up your base. It activates a lot of muscle fibers and uses many muscle groups.
How To Do It:
Choose a weight that you think you can handle. Place it on the bar. If you want, you can put on the safety rack as well. Stand under the bar, with your feet a little farther than shoulder width apart, and toes pointing forward. Get a firm grip on the bar. Lift the bar up off the rack, and rest it on your traps (they are behind your neck). Lower the weight down until your thighs are parallel with the floor. Never go lower than parallel, or you risk serious injury. Go back up. Repeat for desired amount of reps.
Bench Press
The always faithful bench press. By far the best known exercise there is. And for a good reason, it works. As long as you have proper form.
How To Do It:
Choose a weight that you think you can handle. Place it on the bar. Lye down on the bench. Make sure that you feet are on the floor, not on the bench. Keep a slight arch in your upper back. You should be able to fit your arm through it. Get a firm grip on the bar. Lift it off the rack. You must have a spotter for this exercise. Lower the weight down until it's about an inch above your chest. Press it back up. Repeat for desired amount of reps.
With these exercises in your program, you will be seeing results in no time. And you'll have plenty of time to stare at yourself in the mirror.
Dedication is Everything.
