Proper exercise selection plays a big role in the kind of progress you can make with your muscle building goals. If you want to develop ripped, bulding, rock-hard muscles, you need to use the right weight training
exercises. If not, you won't get the real muscle buildings gains that you want.
Quads
Squat
Did you really think I was going to say
something else? Wimpy leg extensions, maybe?
Yeah, go for the burn and tear up your knees
while you're add it. But you won't build huge
quads from leg extensions. I know squats are
brutally hard work. And that's why they are
so freaking effective. If you want to bulid
slabs of muscle all over your body, you need
to squat.
Hamstrings
The Stiff Legged Deadlift (knees slightly bent)
Sorry, no leg curls here. Once again, it's the
hard exercise using a lot of weight that is most
effective for building massive hamstrings that aren't
overshadowed by overdeveloped quad muscles.
Calves
Standing Calf Raises
Basic is better. You can use a heck of a lot of
weight on this exercise. Go for it. An alternative
is to do them on a leg press machine.
Chest
Dips
Surprised that it's not the bench press? Sure, the
bench press is the most popular chest exercise. That
doesn't make it the best. First off, it's not a hard
exercise. You lie flat on your back. Yeah, that's
real tough. Try an all out set of dips versus the
bench press and you tell me which has you working harder.
I guarantee you, it'll be the dips.
The flat bench press can wreak havoc on your shoulders
and rotator cuff. It puts them in a very awkward position.
The dips works your chest, triceps and shoulders more
thoroughly and effectively than the flat bench press
does. Many people have called it the upper body squat.
If you want to build massive muscles through the chest
and shoulder area, make dips a focal point of your
weight training program.
Midback
Deadifts
Yes, another exercise that far too few trainees perform.
Yet, it should be the cornerstone of your back training
program. The deadlift works your back like no other
exercise can. Yes, like the squat and stiff-legged
deadlift, it's brutally hard. BUt it works. Learn
to like hard work.
Lats
Chins
Chins, not lat pulldowns. If you can't do enough chins
now, work hard on lat pulldowns until you can. Once
you are strong enough, go to chins for your lat development.
Shoulders
Dumbbell Upright Rows
Why not some form of overhead press? Because overhead
presses focus more on the front delt. To hit the bulk
of the muscle, you need to hit the side head, which
involved moving your upper arm out to the side. So
you'd think lateral raises. However, this is a light
exercise. You can't really overload the delts with
side lateral raises. So what's left? Dumbbell Upright
Rows done the right way. You gotta do these with
dumbbells, not a barbell. This allows you the freedom
of movement to do them in the most productive manner.
As you pull the dumbbells up, your upper arms should
move slightly out to your sides as you lean slightly
forward. Your upper arms move into the same finishing
position as if it were a lateral raise but your forearms
finish as if you were doing a row. You can use more
weight this way and it really overloads the delts and
traps.
Triceps
Dips
Yep, the same exercise as for chest. To emphasize the
triceps more, make sure your body is straigh up and
down as you lower and raise yourself each rep. If
you want a separate exercise, go with the close
grip bench press. I prefer doing this on a decline
as opposed to a flat bench. There is less emphasis
on the shoulders.
Biceps
Standing Dumbbell Curls
The dumbbell curl is much more effective than the
barbell curl or ez curl bar curl for a couple of
reasons. First, the ability to supinate your hand
adds to the effectiveness. The barbell curl also
has a tendency to place more emphasis on the
forearms than the biceps as you curl the weight up.
The ez curl bar is not effective for the biceps as
it puts your hands in a position that de-emphasizes
bicep contraction. Go with the dumbbells and supinate
your hand as you curl so that your pinky is above
your thumb at the top of the rep.
No matter what kind of weight training routine you
use, make sure to include most of these mass builders
as often as possible. This way, you'll be sure to
get the most muscle building bang for your buck from
every routine you use.
Gregg Gillies is the founder of http://www.buildleanmuscle.com Interested in gaining 21 pounds of muscle in only 9 weeks? Grab his free report at [http://www.fastmasstips.com] Want to boost your metabolism, burn more fat with less effort and lose all the weight you want...fast? Grab his free report at http://www.fatlosssecretsrevealed.com
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