Correct me if I’m wrong:
But the primary purpose of us men and women visit1ing the gym on a daily basis is because we all want one thing – an attractive muscular body.
For years people have tried their best to crack the secret to muscle growth.
Thousand of theories were publicized and millions of people followed them with hopes and dreams of growth.
I am not saying that all of the information out there is completely wrong but rather implying that what has become mainstream (and followed by many) is complete and utter bullsh*t, excuse my french.
The problem with these fads is that we’ve all forgotten about the two most important elements that bring the best results – train hard and train smart.
The Oak, also known as Arnold Schwarzenegger, is one of the people who advocated this
“To get big, you have to get strong”, he wrote.
“Beginning and intermediate bodybuilders shouldn’t be as concerned with refinement as with growth.”
What this means is that anyone who’s aim is to improve muscle mass growth needs to focus less on single-joint movements (isolation exercises) and more on multi-joint movements.
These exercises should form the foundation of your training plan, or in other words, these exercises MUST be included in your workout programs.
These exercises are beneficial in many ways:
Help you build overall strength – the stronger you get the more weight you can push and the more weight you can push the more muscle you can grow;
Work on multiple muscle simultaneously ensuring a more well-balanced and well-structured body frame;
Increases metabolic rate – the lower body fat percentage you have the better (this means higher testosterone levels) plus your metabolism is an enzyme-catalyzed reaction allowing organisms to grow and reproduce;
READ MORE: 11 WAYS TO INCREASE TESTOSTERONE NATURALLY
Increases testosterone and growth hormone production – both hormones play a fundamental role in muscle recuperation, bone strengthening, and muscle growth.
Arnold believed that executing these moves and challenging yourself both mentally and physically with heavy weights was the most critical component of gaining strength and size.
*Worth noting that the exercises are arranged on random.There is no hierarchical order that I’ve followed or anything of that sort. The first one is the the best one and the last one is not the least important. As a matter of fact, in this article, all exercises are extremely important!*
This is why I decided to share with you…
THE 9 BEST EXERCISES FOR MUSCLE GROWTH
Deadlifts are a great total-body movement that allows you activate about 8 muscle groups simultaneously.
This exercise has been considered as the ‘king of mass building’ by many for a good reason, it carries a lot of benefits.
Core stability – Deadlifts, if done correctly, directly targets all of the major muscle groups responsible for correct posture and core strength.
The exercise will also help strengthen all the supporting muscles of the waist, hips, backside and of course lower back.
More muscles being worked – as mentioned above deadlifts activate approximately 8 muscle groups at once.
This forces your whole body to grow symmetrically because there is an equal amount of physical strength going through all of your muscles for the proper execution of the exercise.
Gripping strength – If done without the help of any external equipment such as wraps, the deadlift will strengthen your grip like no other movement due to the sheer weight involved.
This will benefit your performance during other exercises such as pull-ups, back rolls, biceps curls, flyes, etc.
Boosts testosterone product – Biologically speaking this makes perfect sense.
Think about it, testosterone production is activated by the brain only when the brain believes that your body requires more testosterone;
Testosterone is responsible for strength development and bone density improvements. Your body’s reaction to deadlifts is not as an exercise, but rather as an obstacle which activates your survival instincts.
As you increase the weight max of your deadlifts so does your testosterone production increase; this is your brain saying “WE NEED MORE POWER!”
How to perform: commence a shoulder-width stance and grip the barbell so that the inner forearms touch the outside thighs, and your shins are lightly touching the bar.
You can use whatever grip you believe is more convenient for you – overhand; over/underhand (one hand over and the other hand under) grip. The under/overhead grip helps you rack up more weight on this exercise.
Spine should be held in a neutral position (neither up nor down), straight as an arrow. Shoulder should be held back and positioned over the bar (never rounded forward).
Chest need to be pointed forward, never down. Before engaging in lifting the weight make sure you’ve tightened the shoulders and squeeze the glutes together to help generate power.
READ MORE: 14 TIPS TO STIMULATE FAST MUSCLE GROWTH
Grip hold of the bar, tight, and push with the feet. The legs must power the weight up. Maintain a straight back through the whole process.
Do not use your shoulder to lift the weight, your arms are to remain in a neutral position (they are literally used as hooks for the weight).
As you reach the top of the movement you would want to pull back your shoulder blades to fully activate your back muscles and push your hips towards by tightening your glutes together.
Try to look forward through the whole process as it will help you maintain proper posture during the execution!
Pay attention here because here is where most people make the most mistakes. The whole idea of a deadlift is the explosiveness, i.e. the process of lifting the weight.
When lowering the weight you don’t want to slowly lower it down but rather “drop the weight”.
Don’t be confused, though, I don’t literally mean that you drop the weight with 0 control of the weight, but rather you apply little control so that your lower back and abdominals are ever-so-slightly activated.
The biggest mistake is to start lowering the bar slowly, you lose your strength during the lowering, and you are increasing the risk of injury!