Page 73 - MASALA Vol8 Issue4 February-March 2017
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The Deadlift The Squat
Deemed to be the king of exercises, squats will get you very
Weight Lifting far. The major target muscle groups are the quadriceps. Other
simultaneously targeted muscle groups include gluteus muscles,
Most men do not want to lift weights because it’s time hamstrings, spinal erectors, abdominal muscles and even calves.
consuming, meticulous and unnatural, as opposed to playing Squats are also a highly functional lift. This workout is a basic
sports or simply running. Worry not, there are methods and movement pattern that humans have been performing for eons.
regimes that can help you reach your goals clearly, quickly and Performing it well in the gym naturally translates into being able to
also help with functional movements. do more real world activities.
Want more gains with less time? Grasp the concept of Doing squats improves athletic performance as well. Adding more
essentialism and minimalism – doing less but doing it better. weight to the bar overtime is a key way to enhance your overall
A minimal, yet e ective, lifting programme should include the athletic performance. It allows you to build hip-extension strength,
big four exercises: the squat, the bench press, the deadlift which allows you to explode o the ground more powerfully,
and the overhead press. For men, the key to getting strong is improving both your vertical leap and sprint power. Perfect for
putting all your focus on your compound movements. those football enthusiasts and marathoners!
The Deadlift The Squat
Deadlifts train many of your muscles at the same time, including
your back, gluteus, leg, arm and shoulder muscles. In fact, there is The Bench Press
no other exercise that will train such a long list of muscle groups as Bench pressing is perfect for developing your pushing strength. As
e ciently as deadlifts. you press the weight, you are developing your chest, shoulders and
triceps. Most men desire to develop their shoulders because it gives
This exercise will help you develop your explosive strength. The width to their upper body. This makes their body appear much more
rate of force development, RFD, is how quickly you can reach peak athletic and creates the V-taper that improves a man’s appearance,
levels of force in a muscle. Improving your RFD means you will be even when he is wearing a shirt.
able to run faster, jump higher, throw further and perform at a higher
level. Other bene ts of the deadlift include building back mass more Like the rst two exercises, the bench press activates a large
e ectively than any other exercise by creating a wider and more number of muscle groups in the upper half of your body, such
muscular upper body. Best of all, it’s a highly functional lift. The as your pectoral, deltoid, forearm, hand and abdominal muscles.
strength you develop carries over to the real world. Using heavier weights also strengthens upper back muscles and
sometimes the legs, hips and glutes.
Deadlifts are the simplest of movements but perhaps the most
di cult. This is because to deadlift correctly you have to make sure Furthermore, bench pressing causes the body’s natural
everything is set up properly, from your neck, head and face down production and elevation of anabolic hormones, otherwise known
to your shoulders, core, hips, legs, knees and feet. Men spend years as testosterone, as well as growth hormones. The testosterone
developing their form. But remember, be patient. Exercises that take stimulated increases muscle strength and size. Using lighter
time are the best for you. weights, with lower rest times between sets, also promotes the
release of growth hormones. This increases muscle size and
The Bench Press improves fat loss too.
The Overhead Press
As the term itself claims, the overhead press is ideal for gaining
strength for pushing things over the head. The bench press and
the overhead press are considered a duo. If your overhead press
increases, so will your bench press. To be technical, your shoulders,
triceps, upper chest and upper back muscles are the movers that
carry out the motion. While the motion occurs, your core and lower
body muscles are isostatically contracted – exed without moving.
That’s what makes this compound lift so beautiful. This full body
engagement builds full body strength.
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