Okay, so you're looking to pack on some serious muscle mass, right? You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct? Good. In this article I'm going to talk to you about one single exercise that will help you achieve that powerful body quicker than you ever thought possible.
No, it's not a bench press or a barbell curl. It doesn't involve cables or chrome machines. You won't need a swiss ball or any other fancy gym gadgets.
All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight. Sounds simple enough, right?
I'm talking, of course, about the undisputed king of all upper body exercises: the deadlift. If you're looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world. That's the good news. The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across. When performed properly, they'll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn't come to the gym in the first place. But if it's serious results that you're after, this is the price you must pay.
The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you'll see gains just about everywhere. The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a "spill over effect", and will result in new, total body size and strength gains. For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.
There a few different variations of the deadlift, but in this article we'll focus on the basic, standard bent-legged version. Let's go over the proper technique...
Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you. Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it. Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.
Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back. Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.
I recommend performing deadlifts once a week for 2 all-out sets to muscular failure. How many reps should you perform for each set? Well, deadlifts are such an incredibly effective exercise that they'll work no matter what rep range you use. My suggestion is to stay in the range of 4-8, but some people go as high as 20. Experiment and see what works best for you.
Treat your deadlifts with respect, and be prepared for the gains of your life!
Value of Good Health
Good health is the secret of happy life. Good health can be defined as the state of being vigorous and free from bodily or mental disease. It is the most precious possession of a man. If a man losses his health, he loose the charms of happy living. Ask the man who has lost his health. He will tell you the value of good health. Health is real wealth of man.
‘Sound mind in sound body’ is an old saying. Healthy mind can be found only in healthy bodies. Sickly men have sickly minds. Their attitude toward life is gloomy. On the other hand, if the man has good health, his outlook to life is also healthy. He can work for long hours without feeling tired. If a student has good health, his memory is good and his mind is sharp.
Good health cannot be had on demand. There are certain things which are essential for good health. Nutritious food comes first. We should take only that food which is nutritious value. Fresh air is also important for good health. People living in the open air usually enjoy good health. Exercise plays a great role in making a man healthy and fit. Balancing one’s hour of sleep and rest also contribute to good health.
There are certain things which are bad for health. We should guard ourselves against them. Smoking is injurious to health. Eating too much spoils ones digestive system. If a man is irregular in his habits, he is likely to lose his health. Lack of energy also results ill-health. So, one must stay fit to lead a happy and healthy life.
Muscle Building Strategies
It is vital to your success that you have muscle building plan. It is no good just rushing in and starting training with no real plan in place. You cannot succeed like this and all your hard work will go to waste.Muscle building strategy #1: prepare for your training by setting some goals: setting goals is important for your success. This will give you a road map to guide you to success. It is wise to have milestones for these goals. This will make your task easier as you will be able to achieve your objectives in small chunks instead of being presented with a large amount to achieve.Muscle building strategy #2: develop an exercise plan to achieve them: it is important to size up what you need and remember that everyone is an individual. What is right for one person may not be right for you. If necessary take advice from a professional trainer to get yourself on the right track.Muscle building strategy #3: decide on a diet plan: diet is very important and goes hand in hand with exercises. You will not be successful if you just diet or if you only exercise. This is a complete package. Try to change your diet so that you cut out junk food and eat healthy whole grain foods. Try to eat more vegetables and protein. It is good to take a protein supplement and also to have a cretin supplement to help with growth and repair.Muscle building strategy #4: do not give up; keep up your exercise and diet régimes no matter what your circumstances. Only by sticking with your diet and exercises can you hope to achieve your goals. Even when you have been able to reach your optimum physique, keep on with diet and exercise to maintain your look. If you do not do this you will find that muscle turns to fat and all your hard work will be wasted.Keep these 4 muscle building strategies in mind and you will look better and feel better than you have done for years. There is nothing like a achieving a fine physique and having something to show for all your hard work.
Importance of Health:It is the state of mental and physical well being of an individual. The science of medicine helps in maintaining health. However, it is also noticed that it is possible to maintain good health due to individual effort.Fitness is important to maintain a healthy body. It is a phenomenon that helps a person look, feel and work to better. It also plays an important part in conducting bodily activities efficiently. Working out the heart, lungs and muscles of the body are all related to physical fitness. However, fitness activities differ from person to person. There are many factors that affect the fitness of a person. They range from age, sex, exercise and eating habits. Before an individual starts on a fitness program, it is necessary for him to evaluate a few things that affect his health and fitness. For a fitness program to give the desired result, it needs to be administered with care.Activities to be incorporated in the fitness programs have to be decided after analyzing various components of fitness. Controlling weight is an important part of physical fitness. Muscle tone development is another aspect that is taken care of by fitness programs. A good fitness program suggests the best time for exercising. Exercises are adjusted according to the work schedules of the individuals.Fitness programs also suggest diets for individuals. Eating habits are an important factor affecting health and fitness programs. A major advantage of following health and fitness programs is that these plans are suggested for long-term health unlike the weight loss programs that are short-term based. It provides improved health in terms of better performance of vital body organs. It also provides a sense of well being due to more energy and better stamina.
Importance of Health:It is the state of mental and physical well being of an individual. The science of medicine helps in maintaining health. However, it is also noticed that it is possible to maintain good health due to individual effort.Fitness is important to maintain a healthy body. It is a phenomenon that helps a person look, feel and work to better. It also plays an important part in conducting bodily activities efficiently. Working out the heart, lungs and muscles of the body are all related to physical fitness. However, fitness activities differ from person to person. There are many factors that affect the fitness of a person. They range from age, sex, exercise and eating habits. Before an individual starts on a fitness program, it is necessary for him to evaluate a few things that affect his health and fitness. For a fitness program to give the desired result, it needs to be administered with care.Activities to be incorporated in the fitness programs have to be decided after analyzing various components of fitness. Controlling weight is an important part of physical fitness. Muscle tone development is another aspect that is taken care of by fitness programs. A good fitness program suggests the best time for exercising. Exercises are adjusted according to the work schedules of the individuals.Fitness programs also suggest diets for individuals. Eating habits are an important factor affecting health and fitness programs. A major advantage of following health and fitness programs is that these plans are suggested for long-term health unlike the weight loss programs that are short-term based. It provides improved health in terms of better performance of vital body organs. It also provides a sense of well being due to more energy and better stamina.
Thursday, February 21, 2008
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