The best three muscle-mass gaining exercises
June 5th 2008 23:56
Squats
I've been keen on getting back into shape Terminator-style recently so it's been back to the drawing board to devise a workout plan that gains muscle-mass plus definition as quick as possible while boosting core strength.
Obviously this also requires a balanced diet high in protein and plenty of sleep to supplement a good all-round exercise regime but where do I start?
Military press
After reading a lot of books and various body building websites, I have found the best three exercises for myself and quite possibly anyone who wishes to hit the gym and get into shape for summer which is six months away.
First of all, the squat. This is a lower body exercise that is often hailed by bodybuilders as the king of all exercises because it gives the entire body a good workout on top of its primary targets - the quadriceps, the glutes, the hamstrings, calves, and the lower back.
"The squat is perhaps the most effective weight-training exercise for total-body development," says Michael Jocson, P.T., M.S., O.C.S., C.S.C.S., owner of Jocson Strength & Conditioning. "The legs may be moving the body, but it takes a stable trunk and strong upper body to provide a foundation in which the legs can produce force. This is especially true when you start adding weights to your squats. Whether it be a back squat, front squat, split squat or overhead squat, many muscles of your whole body work in concert in order to lower and raise your center of gravity."
Here are some great tips on how to squat properly and avoid injury.
The second exercise is the military press. This exercise is great for upper body and torso strength and like squats, is one of the major core strengthening exercises. Done correctly, military presses will give your upper pectoralis, the shoulders, the upper arms (triceps) and the upper back and good and thorough workout.
Here are some tips on how to perform a correct military press.
Deadlift
Last but not least is the deadlift, an excellent exercise for overall body development and gives your back, legs and forearms a very thorough workout. This exercise can be the most difficult out of the three mentioned so it's important the proper technique is learned before attempting deadlifts. Here are two very good links on how to perform a proper deadlift.
Link 1
Link 2
Any tips or feedback is appreciated. Happy exercising![Images: flickr]
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