the best muscle-building exercises _ men's fitness uk.pdf

8/11/2019 The best muscle-building exercises _ Men's Fitness UK.pdf

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2/6/2014 The best muscle-building exercises | Men's Fitness UK

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Men's Fitness Exercises The best muscle-building exercises

RICHARD JORDAN

7 MAR 2014

YouTube 3K

Deadlift

We asked 100 trainers to name their top three moves for building muscle acrossyour entire bo dy. H er e are the results

There are hundreds of exercises that will help you target specific muscle groups, but if you'relooking to increase size and strength across your whole body there are certain key moves youshould incorporate into your training.

MF polled 100 leading perso nal trainers to find out their top three total-body muscle-buildingmoves, and the results were pretty much unanimous. Try out the three moves below and you'llsoon see the benefits.

The best muscle-building exercises

43Jaime
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This move targets the whole posterior chain of muscles from your calves to your upper back,including your hamstrings and glutes. It also hits the quads and core, and because there are somany muscles involved it prompts the endocrine system to release muscle growth hormone intoyour blood. Bevan Viljoen, personal trainer at LA Fitness in London's Piccadilly, offers his deadlifttips

'Keep the bar close to your shins as you lift it, and then to your hips, to make sure that youare generating force vertically and not sending it horizontally into your lower back.Make sure youre breathing regularly by exhaling forcefully as you lift and inhalingcontinuously while you lower the bar.

Brace your deep core muscles by tensing your abs, and keep them braced throughout theexercise.The lift isnt finished until you draw back your shoulders at the top of the move to fullyengage the upper back muscles.

Clean and press


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By hitting the legs, back, core, arms and shoulders, this exercise works the bodys entire verticalmovement plane for a full-body muscle growth response. Because youre involving the upper andlower body equally, the core is trained to transmit force through your midriff safely. DaveCoulthard, fitness manager at the Reebok Sports Club in London, guides you through the cleanand press

Drive your hips forwards at the same rate as you drive your shoulders upwards for a cleanlift.Keep the bar close to your body as you lift to avoid placing stress on your spine.Drive up from your legs through your core and into your upper body to accelerate the barabove your head.

Front squat

The front squat targets the quads, glutes, hamstrings, core and back in a stable position, allowingyou to shift a lot of weight. This creates such a good overall training response that even musclesnot directly involved in the lift can make size gains. Graeme Marsh, personal trainer and director

of Aegis Training, explains the best way to perform the front squatAvoid rounding your lower back. Include back extension exercises in your programme toimprove lower-back stability.Keep your chest up, otherwise your weight will be forced forwards, causing poor technique.Look up and forwards to drive out of the bottom of the exercise. If you allow your head todrop your spine will do so as well.Drive your knees forwards and out on the way down to create space for the hips to dropinto.'

BUILD MUSCLE DEADLIFT CLEAN AND PRESS SQUAT MUSCLE FULL BODY WORKOUT
http://www.mensfitness.co.uk/tags/full-body-workouthttp://www.mensfitness.co.uk/musclehttp://www.mensfitness.co.uk/tags/squathttp://www.mensfitness.co.uk/tags/clean-and-presshttp://www.mensfitness.co.uk/tags/deadlifthttp://www.mensfitness.co.uk/exercises/build-muscle


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