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Okay,
so you’re looking to pack on some serious muscle mass,
right?
You want to build
a ripped, rock-solid physique that demands respect and turns
heads everywhere you go, correct?
Good.
In this article
I’m going to talk to you about one single exercise that
will help you to achieve that powerful body quicker than you
ever thought possible. |
No, it’s not a bench
press or a barbell curl.
It doesn’t involve cables or chrome machines.
You won’t need a swiss ball or any other fancy gym gadgets.
All you need is a good
old-fashioned barbell and a flat surface. Load the bar with as much
weight as you can handle and pick it up off the ground while keeping
your back straight.
Sounds simple enough,
right?
I’m talking, of course,
about the undisputed king of all upper body exercises: The Deadlift.
If you’re looking to
pile as much lean muscle mass onto your frame as humanly possibly in
the shortest period of time, the deadlift is your best friend in the
entire world.
That’s the good news.
The bad news is that
deadlifts are without a doubt one of the most painful and
discomforting exercises you will ever come across. When performed
properly, they’ll leave you lightheaded, nauseous, gasping for air
and will temporarily have you wishing that you hadn’t come to the
gym in the first place. But if it’s serious results that you’re
after, this is the price you must pay.
The deadlift will work you
from finger to neck to toe. It is a raw, basic power movement and
will literally stress every single muscle in your entire body to
some degree. The main areas of stimulation are the back (lower and
upper) and thighs, but once you start deadlifting on a consistent
basis you’ll see gains just about everywhere.
The high intensity nature
of this basic lift will also force your body to secrete higher
amounts of powerful anabolic substances such as testosterone and
growth hormone. This causes what is known as a “spill over
effect”, and will result in new, total body size and strength
gains. For example, after a few weeks of heavy deadlifting you
should notice that your other lifts, such as the bench press and
barbell row, will suddenly increase.
There a few different
variations of the deadlift, but in this article we’ll focus on the
basic, standard bent-legged version. Let’s go over the proper
technique...
Position your feet about
shoulder-width apart and grip the bar with your hands just outside
your legs. You can either hold the bar with an overhand grip or with
one palm facing in and one palm facing out. Choose whatever grip is
most comfortable for you.
Start the movement in a
squatted position with the bar close to your shins. With your back
flat, abs tight and head looking up, lift the weight off of the
ground by driving upward with your legs. Pull the weight up until
you are in a standing position. Now lower the weight back down by
following the same path as when you lifted it.
Rest the plates on the
ground briefly, regroup, take a deep breath and pull the weight back
up again. Continue the lift until your legs reach muscular failure
or until your form starts to slip.
Maintaining proper form is
of high importance when performing deadlifts. You should be able to
handle a reasonable amount of weight here, and this increases your
chance of injury. The most important thing to remember is to keep
your back flat at all times and to keep the weight close to your
body. Keep your abs tight as well as this will minimize the stress
on your lower back.
Practice this lift with
light weight in order to get the form down before you start going
heavy. You may also find it useful to use lifting straps when
performing deadlifts, as this will prevent your grip from giving out
before the rest of your body does.
I recommend performing
deadlifts once a week for 2 all-out sets to muscular failure.
How many reps should you
perform for each set?
Well, deadlifts are such
an incredibly effective exercise that they’ll work no matter what
rep range you use. My suggestion is to stay in the range of 5-7, but
some people go as high as 20. Experiment and see what works best for
you.
Treat your deadlifts with
respect, and be prepared for the gains of your life.
To learn about some other
highly effective, growth-producing exercises, click the link below
and visit my website. Most trainees get their exercise selection all
wrong in the gym. Luckily you won't be one of them.
About The Author
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Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
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