Top 5 Weight Training Exercises for Building Muscle
1. The DeadLift
1. The Deadlift isn’t just to make you look cool. It involves a very large percentage of muscle fibers in the body. Deadlifts will make a difference in back size and density. To start you’ll need good footwear. You will need footwear that grips the floor, has a flat sole and is low to the ground. The best footwear isn’t sneakers but are Deadlift slippers, wrestling shoes or even Chuck Taylors. A good 10-13 ml powerlifting belt is also recommended. It gives you something to brace your abdominal wall against and keep you more upright as you complete the movement. Don’t wear your belt too low. Wear it just under your ribs.
There are 2 ways to deadlift – conventional or sumo. A straight bar lift is important during deadlifts. Its also important to keep the bar closet to your body. You can use straps or chalk to get a good grip on the bar. Here we will explain how to do a conventional deadlift. Your feet should be placed where you can jump the highest in a standing vertical leap. Your hand position should be as close to your shins as possible. The optimal starting position will be with your shins to the ground and your scapula over the bar. Before you begin the deadlift take in a deep breath and brace your abdominal wall. Before you begin the movement pull the slack out of the bar by engaging your lats. When the bar leaves the floor squeeze your gluts by driving your hips forward. This will enable you to keep a straight bar path and lock out more effectively.
2. The first thing you will need to perform squats is Olympic lifting squat shoes with a hard sole. Also, wear a 10-13 ml thick belt, 4 inches wide. Wear it high up under your ribs. Its also good to wear knee sleeves. With knee sleeves you will get consistent pressure each time and they’re easy to get on and off. Put chalk on the back of your shoulder where you are going to hold the bar. This will hold the bar in position during the squat and keep it from rolling. Wrist wraps are helpful for squating in a low-bar position. Wrist wraps will keep your wrist straighter and help prevent elbow and wrist pain. Its important to wrap above and below the wrist joint.
Place your feet completely under the bar. Remember your midfoot is your center of gravity. When your ready to squat take a large breath in, brace your abdominal wall and unrack the bar. The easiest way to do this is just to squeeze your gluts forward, this will pop the bar off the rack. A high bar position usually makes it more easier to stay upright and is more comfortable. A low bar position is not as comfortable but many people find that they can lift more weight. A low bar position also reduces torque on your lower back. When you unrack the bar hold your position. Then take 3 small steps backwards pausing after each step allowing the bar to settle. The third step should bring you even with your other foot. Your stance should be in a position where you are going to do a standing jump. Take in a deep breath, push out your abdominal wall as hard as you can for a good brace. Hold your breath for the entire squat. Start by driving your hips back, and sitting down between your legs. As you come up think about driving your hops forward and squeezing your gluts as you lock out.
3. Dips are very beneficial for they work a large amount of muscles in your upper body. But dips are a little controversial because if not done properly they can cause harm. Some tips include when raising yourself extend your arms but don’t overextend them. When dipping aim to get a 90 degree flexion in your elbows. If you shoulder is mobile enough you can go deeper but don’t force it you could injure yourself. Also keep and eye on your spine movement. Some people lean their body forward and bend their spine in when they go up and down. This will decrease the range of motion in your shoulder joint. When dipping avoid excessive out-flair of your elbows. The elbows should point more backwards than outwards. The last tip is don’t kick yourself up when rising, use your strength to raise yourself.
4. The Clean and Jerk
4. The Clean and Jerk – The clean and Jerk differs from the snap in that it is two separate movements. First we will explain the clean and then the jerk.
First set your feet at hip distance in with close to the bar. You want the bar to be close to your shin, almost touching. Your grip would be determined by how you would grip your front squat or front rack. You going to pull the bar straight up to the knee and then push your knees back until the bar makes contact with your thigh, then your going to do the jump and shrug. To do this, re-bend your knees like your going to jump and shrug your shoulders at the top for the extension. You don’t want the bar to swing away from you when your lift it, you want it to continue vertical. So for the squat part your going to pull your elbows high and whip your arms around into a squat. You want to direct the bar straight onto your shoulder so it doesn’t crash on you as a whole or it will make standing up a lot harder.
There are different styles for the jerk. The most popular is the split jerk. There is also a power jerk and a squat jerk. The easiest way to decide which leg you are going to use for the split is to have someone push you and see what leg you use to step out on. Or if you were falling forward which leg would you use to catch yourself. Its usually your dominant side. To set up the split you want your hips to be straight down. So, your going to be in a staggered stance just like you would do a lunge. Your back knee is pointing down. The bar is going to land straight over your hip while your in the lunge position. After you stand up with the clean the first part of the jerk is the dip. Your going to dip just like you would jump for a high jump and then land in that split stance.
5. Bent over rows
What is the perfect form for bent over rows? First of all you need a nice solid stance. And as you bend forward, your hips will go back, so that you keep your spine straight. Don’t round yourself over in a humpback formation. Because once you round your spine your back muscles don’t contract properly. Once your back is in a straight formation roll your shoulders backwards once so they are set solidly in their sockets. Your first movement should be done to synchronize your core.
We like this Dumbell workout so much that we added it in for your ultimate body workout.
So there you have it, the best weight training exercises for building muscle fast.