Weight Training Workouts – Two Effective Exercises For Building Lean Muscle Mass

When the squat is properly performed, it can be a very anabolic exercise. Yet squats are frequently done with less than ideal technique, resulting in submaximal gains. The most frequent error is to place unnecessary strain on the lower back by leaning forward during the movement. When you descend into the squat position, your back should be perpendicular to the floor. While some forward motion is inevitable, this can be minimized when you place a 2×4 board or a five- to twenty-five-pound plate beneath the heels of your feet. Experiment to see which elevation works best for you in order to build muscle.

Once you are in the squat position, think of yourself as a rocket. Thrust your body upward and not forward. Push up from the heels of your feet, which will help your balance. (This may seem like a small change, but it can make a big difference.) Also, look forward while you squat. Examine your technique in the mirror as you rise. Never look down, as this can cause you to lean forward, nor look up, which can result in a curving of the spine. Furthermore, when you lower your body into the squat position, make sure that your knees bend directly over your feet. Practice this without weights at first until you get it right. Knee problems are not inevitable with the squat. They result from improper technique. Minimize the strain on this essential joint by always making your feet “disappear” beneath your legs during the movement. This can be achieved with a close or wide stance, depending on how you pivot your legs at the hip.

The powerlifting-style deadlift is another potent testosterone releaser, so consider it if you want to build muscle. In this exercise, the legs are bent when the weight is on the floor. The initial movement is with the legs, which begin the upward thrust of the body. This is very important. Sometimes novice athletes start this exercise with their backs, which is a great way to strain your lower back and injure yourself. After the legs begin the ascent, the upper body should follow suit until you are standing upright with your arms straight and the bar is in front of your legs.

Use a strap to grip the bar. This will allow you to focus all of your effort on maintaining perfect form during the upward thrust. The hands should be only as far apart as necessary to permit free clearance of the legs during the ascent. Some athletes alternate the grip of their hands, with one palm facing toward the body and the other facing away–this is said to improve balance. Others find this position awkward, and prefer to grip the bar with both palms facing the body. Use the position that you find most comfortable. This will allow you to focus all of your energies on the lift. Try to maintain the spine in a relatively straight position, without excessively curving it forward or backward. Such curvature places stress on the spinal column and can cause injury. This is particularly important at the top of the movement in order to build muscle.

The inclusion of these two exercises in your workout will stimulate muscle gain. The greatest testosterone release is achieved when you lift a weight that is 150 to 200 percent of your total body weight, although lower weights also produce a hormonal response. You should slowly work up to these ideal weights, however. Give your muscles plenty of time to adjust to the larger loads. In time, you will reach your goal without strain or injury. Patience is not only a virtue, it is a necessity for safe muscle growth.

In order to assure whole-body recuperation and to prepare yourself for this anabolic assault, take a break from training on the days before you do squats and deadlifts. If you can’t take a day off because of your training schedule, at least try to separate the days you do squats and deadlifts in your routine as much as possible. This will spread these testosterone-releasing exercises throughout the week, permitting the most even distribution of this essential hormone over time. It will also give your legs more time for recovery, as both of these exercises utilize the thigh muscles to a great extent. This will stimulate muscle growth and ensure that you reach your bodybuilding goals as soon as possible.