Visual Impact Muscle Building Deadlift - The finale of the Big Three

In this article, I keep telling you about exercise. It's about the deadlift . This activity relates to the big three ( bench press , deadlift and squats ). If you really want something to achieve in bodybuilding , then your program must attend three exercise the big three! Without it, no way! The words of Rovni Coleman in a interview. He or she would ask: "How do you manage to still grow?" The response was like this: "I have never betrayed force basic training and even now I try to add a couple of pancakes on the deadlift and squat .

Deadlift

Introduction

Contemporary sources of information on bodybuilding often write that the deadlift is dangerous, deadlift evil, do not do the deadlift is not under any conditions, and more.But let's see, where the sport has a easy way? Or where there are exercises that are 100% can not cause injury? Maybe football is not traumatic sport, or hockey, or tennis, or basketball? Chess says one with a grin. And the truth is there is not a knee injury to get, but you know that there can be a major psychological trauma, which is worse than any physical! With a knee injury can feel quite happy, psychologically hardly ...

Do or not do to you, but I believe that if the deadlift reasonable approach (and you basically everything in life should be approached sensibly), it will give you a huge effect, and many kilograms of "pure" muscle mass!

Deadlift, like sit-ups, there are many varieties. Describe all I do not see any sense. I assure you, it is enough to learn one of them, and then, if you want variety, problems with the development of other types will not. So let's talk about the most, in my opinion, good deadlift is a classic.

Classical Deadlift

The exercise works the following muscles: spinal erectors, glutes, quads and hamstrings, lats, upper back, also with the forearm.

Based technique deadlift

Feet are placed on the width of the pelvis (this is than shoulder width), toes slightly outward. You need to find a most convenient arrangement of the legs and the rotation angle of the feet. This is very important! Personally, when I put the feet shoulder width apart, then I immediately suffer the technique and can even "on bad" start to ache in the lower back. As for the rotation angle I have it a minimum, or I do put your feet parallel to each other. Find the best option for you. You will feel it. The distance between the rod and the lower legs should not be too close (too close is when when lifting the weight rests on the lower leg), or too far away. If you stand too far from the bar, then while lifting weights deviate from the legs, thereby lower back will fall dangerously high load!

When lifting you need to distribute the weight of the bar between the muscles of the legs, buttocks and back. Do not try to concentrate most of the load on any one muscle group! You do not have to pull something one. Rectification should be uniform, as in the legs and in the back. There should not be such a situation that the legs fully extended, and the back is still moving. This is wrong!

During the exercise you should be very stable, and weight control throughout the exercise! You should feel that the center of gravity passes through the heel, and not through the socks. While lifting the knees should be over your feet, not straighten immediately about Visual Impact Muscle Building you can read here.

When performing the deadlift you must not: round back, take your heels off the floor, much to overwhelm the body forward. In the lower position the bar as it slides along the legs. Hands hang straight and not bent at the elbows. Imagine that your hands just connect your upper body to the pole. When performing the deadlift with a straight bar your arms should be vertical or near-vertical - throughout the entire exercise.

Throughout the exercise you need to look ahead. The jaw is always parallel to the floor. Do not look down! By breathing acts standard rule: exhale on effort on lowering breath. Once again, that the bar does not have to move away from the legs. For large scale, you may have bruises on the legs, so wear either pants or socks or stockings.

On the last few inches of movement up to the bar to pay attention to your shoulders pulled back and your shoulder blades are retracted. If you let your shoulders rounded forward, your back strongly rounded, the load on it will increase dramatically, as well as close to serious injury. Do Shrugs Incline bench - they will help you develop the strength needed to keep the shoulders pulled back.

Lowering symmetrical recovery. Flexion of the legs and back should be synchronized as in the rise! Lean forward should be only to the extent necessary to circle the straight bar around the knees. Throughout the exercise the back straight! Lower the weight slowly and do not drop to the floor. Personally, I can easily touch, sex, and immediately begin the next repetition.

Visual Impact Muscle Building -=-=-= Common mistakes in the gym hinder grow!

Errors in the gym and make a lot of progress so the majority is reduced to zero.Let's put the question to professionals: What exercise on your observations, often do wrong?

Chris Cormier - raising the bar to bitses

"The people are very often not correctly most ordinary lifting barbells biceps. It would seem that so tough?Took the rod in hand and "Dolby" repeat with repetition. Another thing is that the "throw" the bar upwards due to inertia can not. Imagine that you are lifting on the bench Scott when your elbows firmly attached and no other muscles than the biceps, can not participate in the movement. When you raise the bar for biceps standing experience should be exactly the same! Housing must be kept straight, lift the barbell by some biceps, then slowly lower it to the lowest point, not giving develop inertia. Lower the barbell up until your biceps are not stretched at full length. Stay at the bottom for a few seconds and feel stretching biceps. And that in each repetition! By the way, at first I advise everyone to push the back of the vertical support. "Cleave" back to the wall, and start ups. If the weight is too large, no one will come out and repeat! And more. Biceps consists of two beams: external and internal. Some of them are by nature more load and selects the other - weaker. Make repetitive narrow grip (with emphasis on the internal beam) and Broad (external). Some version will seem harder to another. And do it.

Kim Chizhevskogo - Squats

"A lot of wrong with the barbell squat . Navyuchat to the bar to two quintals, and then only to pretend to squat - barely bend my knees. To how to load the quads, you should fall into a deep saddle. And you know why? Quads in the lower position to properly stretch. That's why the best thing - not squat to parallel with the floor hips, and a little lower! So, I advise to choose a weight with which you can "clean" down to the parallel and slightly lower in the 10-12, and better than 15 repetitions. Why so many? The secret is that the muscles of the legs are hardier than the upper body muscles. Traditional 6.8 repeats here basically no good. squats are good for power lifters, but to drive the leg muscle, they do not fit more information about your muscles fitness go to the link Visual Impact Muscle Building Program.

Tom Prince - traction on the blocks

"Most of all errors, says Tom Prince , make a simple movement of traction on the block - the belt sitting and chest (upper unit). Rather than pull the weight back muscles, "Master" in full working hands.

First, let's talk about cravings for belt sitting. Grasp the handle, close your eyes and mentally focus on the elbows. And then start to take your elbows to the sides and back - to a crisp in the shoulder blades.Forget the handle, that it should pull up to the belly! Think only of the motion of the elbow - to the side, back and forth ... By the way, any traction considered as a motion elbows. Fundamentally wrong to pull the weight force of the biceps, when the thrust is reduced to bending the elbows. No, any traction - is allocating elbows! Will experience the difference!

When you pull the upper unit to the chest, you shall in no way be deflected back!Some are so "addicted" that deflected almost to horizontal. As a result, the exercise becomes an ugly caricature of the horizontal thrust, when the rope forms a right angle with the body. In fact, the cable and the spine should be perfectly parallel. You sit very straight and pull the handle straight down. Only this technique provides a complete load on the upper back muscles. Moreover, the erroneous line dangerously overloaded waist. Injuries may not happen. However overloaded loin can easily pass for performing squats.

Visual Impact Muscle Building ///// How to build the shoulders and why

Nowadays almost all bodybuilders both amateurs and professionals focuses on exercises for the shoulder girdle . Developed shoulders give the athlete latitude, relief improve the entire hand, and increase the aesthetic beauty. That is why in developed shoulders need everything. What is remarkable is that the inflated shoulders look equally good on any man, regardless of weight, height, and other external factors. Do not believe me? See for yourself just by looking at these photos.

Businesses certainly often faced with shoulder injuries, blame low maturity of the deltoid muscle. When we said that the training needed by all arms, we were absolutely serious. The fact is that in all sports involving good deltoid visual impact muscle building. They affect the impact, on the force of impact on the scope and much more. Ever wanted to say to develop the shoulders is not easy. The fact is that the most hard-to deltoid muscle development. But do not despair, the secret is simple: exercise equipment, machinery and appliances again.

Deltoid muscle consists of three beams: middle, front and back. That is why there are no exercises for the shoulders, while fully load all the delta. The training program should shoulder incorporate exercise for all beams deltoid. In general, the deltoid, like all the other responds well to basic exercises. So you should refrain from merely isolating exercises, especially for beginners. For the development of visual impact muscle building review in the shoulder girdle the number of repetitions for each exercise for the shoulder should vary from 8 to 10.

The most effective exercises for shoulder

Next, we will list the most productive basic exercises shoulders :

1. Bench overhead barbell or dumbbells.

Exercise is also known as the military press. Admittedly, the best exercise for the development of the deltoid muscle. Runs as standing and sitting. This exercise can be performed with a barbell or dumbbells. Technique is not changed. Military press should be done in the rack, it is much easier adoption of the original provision. The grip on the bar should be slightly wider than your shoulders, keep in mind that if you work with dumbbells. Take the starting position, sitting or standing, rest whole foot to the floor. Take the bar on the level of the chest, as it shows us Uncle Arnold.Powerful and controlled movements squeeze the neck perpendicularly upwards.Make sure that your elbows are raised perpendicularly up, not leaning back or forward. Should not raise the bar to the end. Look at Arnold once more, the second photo we demonstrate the peak of the army regime. Not possible to raise the bar, it will lead to injury shoulders. In fulfillment of this exercise standing, we strongly recommend that you use the Smith Machine is noticeably improve your technique. In the initial position of one foot should be slightly in front of the other, as if you take a step. Be sure to take into service military press, it is certainly the best exercise for the shoulders .

2. Breeding dumbbells in hand.

Is also a very productive exercise. Perform better sitting, it eliminates cheating in performance. There are several options for this exercise. One option sighting pumps rear delts. However, few people know how to carry out such an option dilutions correctly. Here we consider the standard dilution dumbbell standing or sitting. In this exercise, the main thing is technique. That is a slow and smooth movement on the entire range. Be very careful with the selection of the working weight. Operating weight on it and called the workers to him was real work, and not to move from point A to point B. Find the dumbbells, with which you can earn working perfect technique, and only then move on to heavier weights. After taking an initial position while standing or sitting, straighten your back, spread your feet shoulder width apart. The whole foot should be on the floor, no elevated heel. Take the dumbbell straight grip, where palms facing you. Slightly bend your elbows. Furthermore, a powerful movement, lift the dumbbells just above the line parallel to the floor, but do it without jerking. Lifting should be controlled and smooth. At the top of the path pause for one second and slowly lower the dumbbells. It is very important to follow the slow dropping of dumbbells, it affects all productive exercise.

3. Bench Arnold.

Very powerful exercise for the shoulder girdle, which requires good technique. It is not necessary to perform this exercise, if you can not master the correct technique.Take a look at the illustration correctly performing bench Arnold. As you can see, the motion is for an unusual trajectory. In the initial position of the dumbbell almost in front of you on the bench when they are like bells, well, and in the end it is an imitation army bench with dumbbells. Bench Arnold will give you the benefit only when the proper technique is perfect. It is also important to give focus back, and do not bend during the exercise. Since exercise is a hybrid of the above exercise, the technique is the same. Not so fast, well-controlled lifting and lowering of dumbbells.Operating weight on top will be very small, do not let that scare. A great advantage of this exercise is a powerful load all three deltoids. This kind of exercise is exempt.

4. Thrust rod to the chin.

You can perform both direct and with EZ neck. Surely you're familiar with this exercise. Thrust rod to the chin is considered a powerful core exercises with great productive efficiency. Executing it with proper technique, you have to repeat the eighth sighting feel pressure on the deltoid muscles, especially on the middle beam.Starting position: back straight and your feet shoulder width apart. Take a look at the pictures for a better understanding of technology. Keep the bar a little bit in front of him in the starting position the neck may touch the feet, but at run time, he should be free to go up, not touching any part of the body. Keep your neck straight, and in any case, do not tilt your head forward, it will redirect the load on the trapeze. The grip should be straight, that is, palms facing you. A powerful force, but without jerk lift the bar on the level of the clavicle, or to the chin. Take care that the bar up and down vertically, not deviating. It is also important not to pull the bar brushes efforts and the efforts of the elbow. Remember, the elbows should be higher than your hands. This is the most important rule when performing this draft.

These exercises for the shoulders are very productive. Each of these loads delta more or less to some extent. I hope the above description will help you in achieving a beautiful and huge shoulder muscles. Just wanted to note that there are a huge number of exercises on the shoulder belt. But most of them are isolation exercises.Try to avoid isolated exercises for the shoulders. Necessary to resort to isolation, when your shoulders have a decent weight and muscle foundation. There is no point in trying to get relief from anything. To start owning a big shoulders.