Tips to help you build muscle mass. How to build muscle with exercise. A great exercise routine for mass building.
The importance of weight resistance in building muscle strength can’t be overstated. This is a topic that I touched upon in an earlier article on this very site but I think it merits a whole new outlook on how to build muscle.
I’ve used weight resistance training myself in the past. I was so used to using free weights on a steady incline, bench press and barbell curls that I didn’t fully appreciate the importance of weight resistance. I was convinced that I was getting stronger when in fact I was just getting used to the resistance.
The point is that you need to put weight resistance into your body. It’s only logical to assume that to become stronger you have to put weight resistance into your body, but it’s not that simple.
I always used to use the squat as a test case. A good hard squat like the ones I was doing on a regular basis would send a flood of confidence flooding through me. I’d be confident enough to lift heavier weights.
The problem is that in order to really put weight resistance into your body you need to lower the weight while keeping it below your chin. For some of us, we need to lower the bar at a 45 degree angle which causes a certain amount of wrist and shoulder pain. I’ve met weightlifters that get so strong that they’re literally unable to lower the bar at a 45 degree angle. There’s lots more problems that can occur when putting weight resistance into your body.
The main problem with the squat is that it has a lot of advantages but a few disadvantages. Some of these advantages are the fact that it isolates the muscle group that is performed on a single rep. That means it increases the level of testosterone being used in the body, it reduces the amount of cortisol being produced in the body, it increases the blood flow in the muscle and it works better on the stabilizer muscles.
However, there are two disadvantages to the squat. One is that it doesn’t work on the big muscle groups and two it doesn’t work on the stabilizer muscles.
To overcome the difficulty of performing a heavy squat, it’s best to perform an exercise to make up for the difficulty of performing a heavy squat. There’s two main ways to do this. One is to hit the big muscle groups, and the other is to isolate the big muscle groups.
To hit the big muscle groups…
1. Calve Raises – This involves grabbing a dumbbell with both hands behind your head, slowly raising it up to the fullest position of your knees. Then slowly lowering the dumbbell back down to your knees, holding it there for 2 seconds. That creates a greater blood flow to the calf muscles and it increases the rate at which they recover from fatigue.
To achieve the same blood flow increase as with the calf raises, it’s best to use the dumbbells that are only 4 pounds or less. This is because you need to really push yourself to keep those weights up during the raising phase of the exercise. Also, make sure you keep your back straight as you’re lifting and your elbows tucked in. To get the greatest benefits from this exercise, keep the dumbbells in a locked position when you’re doing the raising phase.
2. Dumbbell Squats – This is similar to a regular squat but with dumbbells. To perform the exercise, stand straight with your feet shoulder width apart. With your arms relaxed, slowly hold one dumbbell in front of your body, with the elbow pointing forward. Slowly squat down, bringing the dumbbells up to the position where your knees are perpendicular to the floor. Hold the weight there for 2 seconds and slowly lower the weight back to your starting position. Make sure you keep your back straight and elbows tucked in.
You can do these exercises with weights or without weights, so long as you focus on a full range of motion. You will notice that with dumbbell squats, you will get a much greater blood flow to the quads, which is desirable for the ultimate goal of leg development.
I personally have noticed the greatest results with the dumbbell squat.