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The most effective exercises for muscle mass



Hypertrophy Exercises: The 6 Criteria

In short, the most effective muscle building exercises must be safe and stable enough for multiple muscle groups to lift large loads through large ranges of motion. Examples: squats, presses, rows and pull-ups.

Remember, we are talking about hypertrophy exercises, not pure power, pure power or cardio-based movements.

The best exercises for size must meet six criteria. If your main goal is to build muscle mass, most of your training should be about movements that match most of these factors. Let's break down one after another.

1 – You Can Do the Exercise

No matter how great an exercise you think, it just is not a good choice if you can not make it safe. There are two reasons why a particular exercise is not optimal for you:

  1. You do not have enough skills, Napoleon. For example, you may find it difficult to keep a neutral wooden back (or you do not even understand what that means) on squats. Maybe you do not know how to pinch your shoulder blades when bench presses. The good news is that over time, you can learn to improve your technique enough to perform the exercise safely.
  2. Sometimes, a particular exercise is simply a bad choice for your body. A common cause is an already existing orthopedic problem. For example, if you have a herniated disc, the risk-benefit ratio of lifts such as squats and deadlifts is likely to be unfavorable. Likewise, a buttock makes certain types of pressing unwise.

In other cases, poor mobility can preclude the safe performance of certain exercises. And finally, a lifter sometimes has no optimal "body type" for certain movements. I refer mainly to height, posture, proportions and individual lever lengths. Long thigh bones make sure squatting more difficult (especially deep squats) and sometimes even impossible. Relatively short arms make conventional deadlifting difficult.

The bad news is that your body type can not be changed. It is therefore important to realize that not all people can do all the exercises safely. If you are not sure whether a particular exercise is appropriate, there is an indication that you are injured when you perform it.

If you find you can not safely perform a particular exercise, it may still be possible. Make sure to modify this movement to take me to my second point.

2 ̵
1; Exercise Should Be Challenged

When I think about the best exercises for muscle hypertrophy and improved body composition (squats, presses, rows), lunges and pull-ups), all can be modified in almost innumerable ways.

For example, the squat can be executed in a variety of styles – front, back, low / high beam, cup, overhead, box, pause, etc. – with a variety of devices (straight bar, safety bar, buffalo bar, dumbbells, Kettlebells, resistance bands) and at different depths. Given the impressive number of possible modifications to the Squat, it is a movement that can be safely and effectively used by most lifters.

In contrast, less effective moves – triceps kickbacks, pec-dec machines, tricep pushdowns, and seated calf raises – are far less customizable, mostly because of single-jawed, single muscle movements.

3 – The exercise allows a large range of motion

The growing muscle requires work that is technically defined as moving a mass over a certain distance. When comparing two similar motion options, the one that includes more ROM is superior to the smaller ROM option.

For muscle building and burning calories, a deep squat or leg press builds more muscle than a flat version of the exercise. A conventional weight bench press is more effective than a board press. A deficit deadlift is a better choice than a block train.

Needless to say, static exercises that literally do not involve ROM – such as planks and wall-mounted seats – are the worst options for a better body complex.

Well, I already know what you're thinking: "But Charles, if I shorten the ROM, I can use more weight, so that does not compensate for the disadvantages of using less ROM?" And the answer is, "Yes, somehow."

While the ability to use more weight partially justifies the use of reduced ROM, there are still at least two problems with the idea:

  1. More weight = more orthopedic wear and tear. If you can get better results with less weight, why not choose this option?
  2. Much of the muscle-building effect of a given exercise is due to stretching stresses that occur when you perform your exercise in full ROM. That's why Romanian deadlifts are such an effective killer. On the other hand, when you board, your pectoral muscles never reach a stretched position, which means they will not experience a major hypertrophic stimulus.

4 – The exercise is hard to handle

Back to this definition "work": The more weight you can move through a particular ROM, the more work you put out to the target muscles.

Some exercises are simply more resilient than others. Machines tend to allow the most loading, followed by dumbbells and finally dumbbells. Regardless of the choice of attachment, exercises that distribute stress over multiple joints tend to be better for muscle growth than just one (think squats versus leg extensions).

5 – The Best Exercises Are Stable

Fine To meet the last criterion of heavy workload, an exercise must be stable, which means that your ability to maintain your balance should not be the Achilles heel of the exercise , Therefore, squats will build more muscle than split squats (steady state lunges) and conditions, and tend to make kinky squats more effective than back squats.

  Split Squat

Note: In assessing the value of relatively unstable exercises, your unique ability to control your balance plays a key role. If you have no problems maintaining balance in Split Squats in the back foot, this may be good for you.

In both cases it is the practice to purposely make an exercise less stable. For example, with a physio ball or a BOSU, it is a stupid idea if your goal is to build strength and muscle mass safely and effectively. To be even duller, the use of shaky surfaces is the surefire way to drastically reduce the effectiveness of any exercise.

6 – The exercise triggers a homeostatic alarm

Here are the distressing messages when trying to get both tall and lean: your body does not share your goals. In fact, the various evolutionary forces that have led to the body you inhabit now have a very different (albeit obsolete) goal: to make them starving. After all, mother nature reasons, if you can not live long enough to pass your genes on to the next generation, what's the point?

As it turns out, muscles need extra calories to build as well as refuel once they're built. The more muscle you have, the less likely you will be to withstand the famine Mother Nature is worried about. The only way to get interested in your little plan is to train hard enough to convince them that more muscle is literally needed for your daily survival.

In practical terms, this means prioritizing "big". heavy and sometimes downright scary exercises. Although single-joint exercises such as push-downs and calf raises are not completely worthless, they simply do not belong to the category of heavy squats, presses, rows, pull-ups, and dead.

A while after me I had just finished the deadlift with 415 for 10 repetitions, my training partner said: "A little bit like, if you just barely avoid a car accident and you think you're dead, and suddenly you realize that you're okay, right? " He was right, and so a really effective set often feels like.

The "Best" Exercises Are the Hardest Exercises

For an exercise to get your body to build new muscle, it must be safe and secure enough to allow multiple muscle groups to lift heavy loads through large ranges of motion ,

You may also need to perform "minor" movements for physical refinement or therapeutic purposes, but make sure that your program is not overly "fluffy".


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