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Full range of motion yeilds more muscle.
Upper and lower body symmetry is crucial to overall physique balance and strength - this may be acquired by gaining mass in the shoulders and legs. With the use of compound and isolation movements, mass muscle will be gained by using proper progressive weight training. Gain a better return on investment by performing the most effective mass building exercises for the legs and shoulders.
Squat it Out
Squatting utilizes all of your leg muscles, therefore is a must in any leg building routine.You will also receive additional muscle activation in you core, glutes and calves. Stand with feet shoulder-width apart facing forward. Inhale and bend your knees while pushing your hips back as if you are about to sit. Your knees should not move past your toes. The deeper you go, the more muscle activation applied. Exhale and push your hips forward while returning to the starting position.
Do the Leg Press
Heavier weight can be used with the leg press, thus, creating more building potential. The leg press hits the quadriceps, hamstrings, glutes and calves. Sit in the leg press machine and place both feet on the platform in front of you shoulder-width apart. Release the safety bars and inhale as you push through your heels to extend your legs. Avoid locking out your knees. Exhale as you slowly return the platform back to the starting position at a 90 degree angle.
Strengthen with Lunges
Lunges will provide focus for each leg separately, targeting the quadriceps, hamstrings, glutes and calves. Stand straight and step about 2 feet forward with the right foot, left foot stationary behind you. Inhale as you bend your knees and lower your body down. Ensure your toes are not moving past your knees. Exhale as you push through your right heel and return to the starting position. Complete desired reps and sets and switch legs.
Add the Dumbbell Shoulder Press
Hitting all heads of the deltoid, the dumbbell shoulder press will provide an immense return on investment for maximum shoulder building. Begin with your feet shoulder-width apart, barbells in each hand raised to your sides at shoulder level with elbows bent. This is the starting position. Exhale as you push the weight up over your head, and inhale as you return the weight to the starting position.
Raise it Laterally
Lateral raises focus on the medial head of the deltoid, creating the rounded look on the outside of your shoulders. Begin standing with your feet shoulder-width apart. With dumbbells in each hand, palms facing inward toward your body, exhale as you lift the weights upward to your side. Elbows should be slightly bent, with hands slightly tilted forward. Pause once arms are parallel to the floor. Inhale as you slowly release back down to the starting position.
Reach to the Front
The front dumbbell raise focuses primarily on the anterior deltoid. Stand feet shoulder-width apart with dumbbells in each hand resting at the front of the thighs at arms length. With palms facing down towards your thighs, exhale as you lift your right arm up towards the front with a slight bend at the elbow. As your arm becomes parallel with the floor, inhale as you slowly release the weight back down to starting position. Repeat this with the left arm, going back and forth between arms until all reps and sets are complete.
Consider your Safety
Use proper form to avoid injury and receive the full benefits from each exercise. Start with low weight or body weight, and as you begin to master form increase weights by 5 to 10 pounds each time you are easily able to complete the entire session. For maximum muscle building, perform this workout two to three times per week. One day may be hypertrophy, performing four sets of 15 reps. The second day may be strength or power training, performing four sets of five to ten reps. Talk with your doctor before beginning a new workout program.