Deadlifting is one of the best exercises to build some solid muscle mass and gain a lot of strength. It's a real must for every gym-goer or any athlete! And there are are many different ways to perform this amazing exercise. In this article, we will list our favorite DL variations. Deadlift variations:
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1. DeadliftIn my professional opinion, the overall best exercise to build mass has to be the deadlift. Heck, deadlifting is actually my overall favorite exercise to do. If I had to choose one exercise to do for the rest of my life it would be 100% deadlifting. Deadlifting is an excellent full-body exercise that makes your body work from head to toe. It trains your traps, back, lower back, quads, hips, glutes, hams, forearms and even your grip. It's the first thing that comes to mind whenever I think of building quality muscle and gaining mass. Also, it's a movement that can be done using some serious weight. Which puts even more pressure on your body making it grow. There are many variations of deadlifts. Such as the Romanian deadlift, straight leg deadlift, sumo deadlift, rack deadlift, and many more. All of them are excellent at growing mass but if you had to choose one go for the classic version. Especially if you are new to the movement. Especially if you are new to the movement. You should first get acquainted with the exercise using lower weights and then move on. Because deadlifting is a rather complex movement done with large weight so because of that the risk for injury is slightly higher. 2. SquatSquatting is a close second in this list. I can say as a fact that it is near impossible to get big leg muscles without squatting! Squats are amazing muscle builders and mass gainers. At first, you might think squatting is just a leg exercise but that cant be further from the truth. Really while you squat you work your entire body. All of your muscles are working and working hard trying to stabilize your body and lift that weight. Squatting is another exercise that can be done with insane weights. The world record for squatting is a whopping 525 kg, that's 1157 pounds. Now (I'm not saying that you need to be squatting a half a ton in order to grow mass) Nowadays bodybuilders usually squat with a narrower stance in order to focus on their legs. But when you are squatting for mass you should opt for a bit of a wider stance, that will allow you to use more weight (more safely) thus making your overall body work harder. 3. Bench PressAt number three we have the bench press. Bench Press is probably one of the most well known and people favorite exercises of all time. It is something that everybody uses from your once a month gym-goer to professional athletes. Its something you just can't get by without. Also, it is an excellent mass builder, its the number one movement for your pecs. You can't find a better exercise for your chest. In order to take the maximum from the bench press, it should be done right. Weight isn't everything. You shouldn't arch your back or pounce the weight off your chest in order to lift more weight. Instead, use controlled movements and a little bit of a wider grip to maximize the gains. Those are my top 3 pics for exercises to build muscle mass. Hope you found it helpful and interesting! Thanks for reading!
Just like with losing weight, nutrition and dieting are the most crucial part of training and building muscle. It's just physically impossible to build muscle without the right kind of fuel, and that fuel is food. I'd like to really emphasize the phrase ''the right kind of fuel'' because not all foods have the same nutritional value. Without proper dieting, it is almost impossible to see any results and your physical progress will surely stall. In order to build lean muscle mass, you will need to consume quality protein-rich foods. And you have to eat a lot of it. Protein is the key component in building muscle, but good carbs and fat are just as important. Fats and carbs are the best sources for energy and you can't train as efficiently while low on energy. The key here is to have the right balance of all three in your diet. But as I said at the beginning of this article it is important to get the right kind of fuel aka eating the right food! So here is a list of top 6 best foods for building lean muscle: 1. EggsEggs are great for building muscle. They are one of the best and most inexpensive sources for protein. Eggs are packed tight with loads of amino acids, B vitamins, and healthy fats. Also, there are almost no carbohydrates in eggs. It's no wonder that eggs are often called the perfect source for protein 2. ChickenChicken is my number 1 meat when it comes to dieting in general. Chicken breast is both good for muscle building and for losing weight. Also, it's cheap, high in protein, low in carbs and fats, and low in calories. In 100 grams of chicken breast, there are about 20-25 grams of protein. 3. Cottage CheeseCottage cheese is another favorite for me. Cottage cheese is protein-rich. More precisely the protein in cottage cheese is called casein. Casein is a slow digestive protein, which makes cottage cheese a great and healthy thing to eat before sleep. 4. NutsNuts are one of the greatest sources for vegetarian protein. There are about 15-20 grams of protein in 100 grams of nuts. Nuts are also filled with healthy fats. Meaning they are high in calories (good calories. There are about 600 calories in 100 grams, which makes them a MUST for anyone who is struggling to gain weight! 5. SalmonSalmon is a must-have in any diet. They are super healthy food in general. There are about 18-20 grams of protein in 100 grams of salmon. Salmon contains a lot of omega-3 fatty acids and various b vitamins. Salmon is a must have in any diet. They are super healthy in general. 6. BeefWho doesn't love beef? Beef is definitely one of the most popular foods and it has been used in muscle building diets forever. And there is a good reason for that. Beef is high in protein and contains all the essential amino acids (Overall beef has a very complete amino acid profile). Also, beef contains B vitamins and a small amount of creatine.
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