by Guest Columnist Mark Cesari
How To Build Muscle
Using Compound Movements!
1st place 2003 N.A.B.F. Maine Natural Bodybuilding Championships
If you want to know how to build muscle the fastest way, you need to start using compound movements! So to get started it is important to have an understanding of these exercises.
Compound exercises are exactly what they sound like. They are exercises that work a combination of two or more muscle groups rolled into one exercise. They act to shore up as many muscle groups as possible. By working several muscle groups at the same time these exercises prove to be very effective.
A compound exercise acts like a penny pinching boss, forcing your body to work harder then ever. The results that can be received in the end are well worth the efforts. These movements are guaranteed to give a jolting type challenge to the body.
Then your body will adapt by building larger, more powerful muscles. So you are eager to learn what exercises will help you with how to build muscle with compound movements right? Then the following movements are the exercises you will need to learn.
The bench press is a fundamental compound exercise for the upper body. It produces strength and growth not only for the chest muscles but for the front deltoids and triceps as well. Lie on your back on a flat bench, keep your but in contact with the bench and your feet on the floor for balance.
Take an overhand grip on the barbell with your hands more than shoulder-width apart. Inhale and slowly lower the barbell until it reaches your chest. Press the weight back up exhaling as you complete the movement.
The deadlift exemplifies how to build muscle with compound movements. It works many muscles the lower back, upperback, trapezius, deltoids, biceps, buttocks, and the legs. Stand facing the bar with your feet slightly spread. Keep your back motionless and a little arched.
Flex your knees until your thighs are almost parallel to the floor.
Take an over-under grip on the bar (one palm faces forward and the other faces back), with your hands slightly more than shoulder-width apart.
Inhale, contract your abdominal and lower back muscles, and lift the bar by straightening your legs (contracting your abdominals and keeping your back straight), raising it in front of your shins. When the bar reaches your knees, extend your torso so you are standing erect with your arms straight down at your sides, exhaling as you complete the movement. Hold this straightened position for two seconds, then return the weight to the floor, making sure you do not hyperextend or arch your back.
The squat is an exercise used by those that know how to build muscle with compound movements. The reason for this is it involves the entire lower body. With the barbell in the rack, step under it so that it rests across the back of your shoulders, hold onto the bar to balance it, raise up to lift it off the rack, and step away, place feet shoulder width apart.
Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just lower than parallel to the floor, also inhale as you lower.
From this point, push yourself back up to the starting position. It is important to go below parallel in this movement, especially when you are just learning the exercise, so that you develop strength along the entire range of motion. These are just three of the most effective exercises needed.
They are also the exercises that are used for powerlifting competition. There are even more effective exercises for those seeking to learn how to build muscle with compound movements.
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