Published in October 31st, 2010
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There are many muscle mass training exercises that will help you achieve your goals of gaining greater muscle mass. However, to really get the most of these exercises, one must apply consistency, commitment, intensity and discipline.
Standing Barbell Curl
-Every effective in developing the biceps
-Stand straight with your feet at shoulder-width distance from one another
-With a shoulder-width grip, extend your arms forward such that your palms face up and grab the barbell
-Raise the bar towards your chest in an arc-like motion
-Throughout the movement, your elbows should be locked
-Raise the bar as high as possible and squeeze your biceps
-Reverse the movement until you reach the starting position
Close-grip Barbell Bench Press
-Similar to the free weight barbell bench press, it helps in developing huge triceps
-Lie on your back and maintain a straight position
-With a grip of 10 to 12 inches apart, grab the barbell
-Lift the bar from the rack and lower it slowly until it is 3 inches above your chest. The bar should not touch your chest
-Raise the bar slowly until it is back in the start position
-When performing this exercise, always use a spotter
45-degree Leg Press
-An effective muscle mass training exercise for the legs which can be performed with the leg press machine, also known as the leg sled
-Once you are seated inside the machine, your feet should be about 12 to 15 inches apart
-Slowly, bring the knees towards your chest. This will lower the weight platform
-Once it is lowered, push back the platform to its original position by stretching your legs
Seated Overhead Front Barbell Press
-This exercise can be performed using a chair or an exercise ball
-Sit on the chair or ball and maintain an erect back. Your feet should be firmly on the ground
-With an overhand grip, bring down the barbell to just under your neck
-Now, push the barbell towards the roof
-Once you are back in the start position, repeat again
-Through the exercise, your torso should be straight
Standing Reverse Barbell Curl
-This is an excellent exercise for developing the forearms
-Stand straight with your legs apart at shoulder-width distance
-Grab a barbell with both your hands. Your palms should be facing down
-Initially, your arms should be fully extended, downwards
-Raise the barbell until it reaches a level where it is parallel to the ground
-Throughout the movement, your elbows should be locked
-The forearms, alone, should do all the work
Squats
-Squats are widely considered as the ultimate exercise in building muscle mass as they work on several muscle groups
-To perform a squat, grab a barbell and stand straight with your feet at shoulder-width distance apart
-Bend your knees and lower yourself until your thighs are parallel to the floor
-Raise yourself and repeat the exercise for sets of 8 to 12 reps
-There are many different variations of squats. For example, they can also be performed with the leg machine
-Irrespective of the variation, always maintain an erect back. This will lower the risk of injury
To get that desired look, include these exercises in your muscle building program and combine it with a good nutrition plan. With all aspects taken care of, maximum effort will give you maximum growth.
Chris Kennelly has written several articles on muscle mass training for the sports and fitness section of Sports and Supplements. The author will be happy to assist you if you have any questions.
Supplements like the AST MYO-D and the Chromic Fuel from Twinlab can enhance your muscle mass training.
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