So let’s get it straight, your goal is to build your muscles up and get ripped right? You want a nice solid body that everyone will look at no matter where you go. That is the goal you’ve set, right?
It can be done, and today I’m going to show you an exercise that will get you there faster than you thought you could. The only thing you’re going to need is a regular barbell and a flat surface to lay on. Sounds simple enough, right?
What you’re going to want to do is make sure that the bar you choose has as much weight as it possibly can. Once you have done this, pick it up and keep your back perfectly straight. This might sound simple, but it is the best upper body exercise you can do, and it is called the deadlift.
If your goal is to gain as much muscle mass as possible, in the shortest time possible, the the deadlift is definitely the way to go.
This is a very powerful exercise; as a matter of fact it can actually work the entire body in just one movement. The motion that you make can stretch every muscle in the body at once.
Mostly you are working out the upper and lower back, and your thighs. The deadlift however, has it’s effect on the entire body. It won’t take you long to notice this and start believing that it is true. When you start doing it regularly, your body will feel as if it is undergoing a complete workout.
There are a couple of different ways to do the deadlift, however that is outside the scope of this article. We are going to take a look at the standard bent-legged type. So let’s have a look at the proper way to do it shall we?
Make sure that you feet are apart, and that they are the width of your shoulders. Once this is done grab the bar of the weight with your hands, but make sure that your hands are right outside of your legs. There are two ways you can do this, you can have an overhand grip, or you can grip it with one palm inward, and one facing outward. This is totally up to you
Now it’s time to start your workout, so make sure that you are squatting. Keep the bar close to your shins, and keep your back flat. Stare straight ahead and push upward with your legs.
Once you have done that, then you should pull upward on your weight until you are fully standing. Next you should lower the weight in the exact same manner as you picked it up.
Put the weights on the ground, regain your composure, and then pull upward again after a deep breath. Do this until your muscles fail, or until you generally begin to slip.
Making sure that you maintain a decent form is very important when you are doing these deadlifts. You need to be able to lift quite a bit of weight, but you don’t want to hurt yourself in the process.
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.
Do this repeatedly, that way you get it down to a science. When you’re ready, you can start adding more weight. If you want to keep your grip from faltering too quickly, you can try using lifting straps in your deadlifts.
I recommend performing deadlifts once a week for 1-2 all-out sets. 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.
Mess around with it, and see which system is best. Make sure that you do this respectfully, and be ready for a life changing experience.
