Build Muscle Exercise - Squats
Squats are one of the most fundamental exercises for building muscle and strength in your legs. It is also a competitive lift in powerlifting. The major muscles used during squats are the quadriceps and the glutes. Other muscle groups such as the calves, back, and hamstrings are also recruited during the squat exercise. Squats is one of the most effective exercises at building core strength, and is the one exercise that forces your body to release testosterone hormone more than any other exercise. Proper form and execution is important when performing squats to avoid potential injury. You should setup your squats exercises either on a squat rack, or a smith machine.
- Setup your barbell with weights on the squat rack at about shoulder height
- Step under the barbell so that the bar rests across the back of your shoulders and traps
- Secure the bar with your hands, and lift up the weight from the rack and take a step back
- Keeping your head up and looking forward, feet shoulder width apart, bend your knees and lower yourself until your thighs are parallel or slightly below parallel with the floor
- Push yourself back up to starting position
Deadlift Exercise to Build Muscle
Deadlifts is one of the best compound exercises that involves almost every single muscle in your body. It requires strength, coordination, and balance to execute. When performing deadlifts, you must execute it with proper form by keeping your back tight and straight. Curving or rounding your back in any way can lead to potential back injuries. If you are just starting out with dead lifts exercise, use a lighter weight to get proper form and execution down before moving on to heavier weights.
- With the barbell in front of you, bend your knees and slightly lean forward to grip the barbell
- Keep your back straight, and face looking forward, drive up with your legs until you are standing straight up
- Lower the weight back down to starting position to complete your rep
Many, if not most, people in the gym avoid doing compound exercises such as these. For one, they are tough to do, and are very physically demanding, which is what makes them the best exercises you can use to develop strength and build muscle. Compound exercises such as these should make up the core of your workout routine, and your workouts should be built around compound exercises. There's no reason to waste time in the gym and not perform exercises that will deliver the best gains in muscle and strength.
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