Washboard abs and a ripped body is the dream of every person who goes to the gym. However, just as it isn’t easy to shed mass overnight, it isn’t easy to gain it either. But with the right exercises and patience, you can make your body as ripped as you want it! Though it is possible to build muscles in a certain area, working out tends to build muscles all over your body, so don’t expect your body to remain the same and have six pack abs too. Also, remember that Rome wasn’t built in a day and if you want to see results, you’re going to have to work out every day. Don’t slack if you don’t see immediate results. Below are five workout schemes to help boost muscle growth.
Deadlifts are spontaneous techniques to build muscle. It helps to work your back and is a brilliant way to boost strength and muscles all the way from your mid to lower back. It also helps build thickness in the same area. One thing to remember about deadlifts is to do it at the end of your workout, just to avoid muscle spasm or cramps. There are two ways to do this, one of which is with your arms outside of your knees. The other way is called the “Sumo stance” where your feet are wide apart and your arms are within your knees, pulling up the deadlift.
This exercise helps build the muscles around the chest, so if you are looking for rock-hard pecks, this is the right exercise to get you there! However the key to building chest muscle is bench pressing right and most people don’t do it properly. Lifting your buttocks off the bench or squirming on the table is a big no-no. Don’t pile up weights just for the thrill of it. Start slow with what your body can handle in proper posture. Lift with weight down till it’s almost touching your chest and then lift it over your head. Make sure that the weight is above your chin when you do so. Avoid fidgeting with your legs, though involuntary, it will only make the weight feel heavier. Focus on using your chest muscles to do the work. Once you get the hang of it, you will find yourself falling into a rhythmic motion.
You find pictures of pumped up muscled people all over the internet, doing squats. Truth is, it is much more effective than you think. If you want those toned legs, squatting is a must. Here as well, position is vital. The wrong positioning might result in total waste of time or you might risk injury even. Make sure that your back is arched while lifting the weights and placing it on the rack as well. Also, make sure that your feet are wide apart, enough to surpass your shoulder’s width. This exercise focuses on your quads, so try and emphasize using your strength there. When you bend down, don’t let your buttocks dip below your knee line. Hover above the ground so the angle between your thighs and calves are a little more than a right angle.
Now you can do this by either placing the weight in front or behind your neck, it’s totally up to you. Keep your hands apart so that their separating width is more than that of your shoulders. Keep your knees straight and don’t permit them to bend as you do it. The military press works your deltoids, triceps, and chest. Deltoids are the muscles you use to press something up, which is why this routine helps work them out so well. The upper part of your pectoral muscles are also used to push up the lifts, giving them a good workout.
When you do this exercise, you tend to have a feeling as though you are being pushed back. This is quite natural and it is here that your abdominal muscles start working their magic.
Straight Leg Deadlifts:
Straight or stiff-leg deadlifts focuses on your gluteus, spine and hamstring muscles. This resistance exercise can be quite tricky and a trainer’s advice on how to do it could be helpful. You can do it however by loading your barbell in place with required weights. Hold it in front of your thighs with your hands shoulder-width apart and position your feet at a similar distance with toes pointed forward. Take a deep breath and lower the dumbbell till your ankles. Stop and pull it back up, simultaneously taking deep breaths.
You might want to start off with a moderate weight and work your way up gradually. Do this 10-12 times a day for best outcomes. If you can’t complete the 10 variations, reduce the weight of your deadlifts.