Most people come into the gym and go straight for the machines. What they don’t realize is that exercises using the dumbbells and the barbells are much better at developing fuller and thicker muscles. By using dumbbells and barbells one engages secondary muscle groups as well as primary muscle groups. Machines, however, only target a specific muscle group. Noting this does not mean that one should not use machines, it means that the majority of the exercises should be done by either dumbbells or barbells. By doing this, one can get a much better workout and see results much faster. The following article will note 5 basic, but most important, exercises that many beginners overlook in the gym.
Firstly, you begin with a half squat. What this means is that you lower your body until your thighs are directly parallel to the floor. This alone will light up your hamstrings, calves, glutes, and hamstrings. Secondly, just by doing the squat you blow up the anabolic effects in your body that directly correlate to maximizing your strength and muscle gains from other exercises. Since a squat is a compound exercises, meaning it uses more than 2 – 3 body parts, it requires a lot of energy and thus it burns more calories than, for example, a leg press. The other added benefit of involving more muscle groups is that the greater requirement of energy also triggers a greater release of testosterone and HGH, human growth hormone, which not only helps with building muscular and shredded legs, but it also helps with gaining more muscle mass in the upper body as well. Many new gym goers completely disregard this exercise when doing their legs because of how demanding this exercise can be; however, you have to realize RIGHT NOW that this exercise is absolutely necessary to build impressive looking legs.
Like squatting, deadlifting uses a large amount of muscle groups such as: quadriceps, hamstrings, glutes, forearms, lower back, upper back, biceps, etc… Thus, like squats, doing deadlifts not only helps by burning a lot of calories at once but by increasing the overall levels of testosterone and HGH in your body. Furthermore, deadlifting increase core stability by targeting all the major muscle groups responsible for correct posture and core strength. Thirdly, it will increase the persons gripping strength, if done without wraps. Some beginners avoid doing deadlifts because of the fear of hurting your back and this is exactly the reason why they will never get far in the gym. If they focused on understand the form of the deadlift and how much it can benefit them, they would understand that their fears are irrational and that the exercise is a necessity in building overall muscle mass and density.
Keeping up with the pattern, the bench press is also a compound exercises and it uses multiple muscle groups such as: triceps, shoulders, abdominals etc… As noted earlier, with the other compound movements, bench pressing will also burn more calories and increase the levels of HGH and testosterone in your body. In addition, it will also greatly increase your overall strength, muscle mass, and build an impressive looking chest. The bench press is THE #1 exercise to do in order to build solid pectoral muscles and get a shredded chest.
Pull ups are considered to be a calisthenic exercise, meaning the only weight equipment you need is your own body. Pull ups are an amazing exercise because of the amount of strength it takes to accomplish them. I would consider them an absolute necessity if you aim to get stronger and leaner. The pull up alone uses the entirety of the fingers, hands, and forearms and thus builds incredible grip strength. In addition, it develops the biceps, triceps, shoulders, and destroys the back muscles. The abs are also included in the exercises because they help stabilize the body throughout the movement so you will definitely feel them burning after doing a few reps. Therefore, next time you come to the gym remember, go to that pull up bar and, one way or another, pull yourself up off the ground!
Freestyle dips not only work the triceps but also the lower pectorals, the shoulders, and to a lesser degree, the abs. Much like the pull up, dips are also a calisthenic exercise since you use your own bodyweight to push yourself up. However, since dips are easier to do than pull ups, I would recommend that you add weight using the “weight belt” (It’s a belt that looks like a weightlifting belt except it has a chain in the front so you can add weights to it) and blast some heavy dips. In addition to building monstrous triceps and a chiselled chest, you will get unbelievable strength gains from doing dips.
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