Muscle Building Techniques

Using the right muscle building techniques will greatly improve the efficiency and effort youput into your training. There are many ways to perform an exercise and many different angles to attack each muscle group.  As a beginning weight lifter it is best if you did each exercise with the strictest movements possible. This means that you should start with a very lightweight and do the exercise as strict as you can without cheating. The goal is to be consistent and strive for perfect form.

Too many times I've seen guys and girls at the gym trying to lift too much weight and sacrificing form for ego. Leave your ego at the door and you will make better gains by doing the exercises properly.

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Below are several primary exercises and a brief explanation of the proper form for each exercise. These muscle building techniques will be much easier to understand once you have seen it done and are actually doing them.  Keep in mind that strict form is what we are looking for. If you place your muscles through a full range of motion you will notice that they will grow larger and stronger in a shorter period of time. Our time is very valuable and if you aren't going to do the exercises right you will only wind up wasting your energy for nothing. You will not get bigger. You will not get stronger. You will get hurt.

Muscle Building Exercises and Techniques

    * Bench Press

 Lay flat on the bench with the barbell directly overhead. Lift the barbell off and lower it to mid-chest. Push the weight straight up using both arms equally and make sure not to tilt the weight to one side or the other. Balance is the key to this exercise. By balancing the weight properly you will avoid injury and also call in to play the smaller muscles that are responsible for stabilizing.  It's also important that at the bottom of the exercise you don't bounce the weight off your chest to gain momentum.

    * Shoulder Press

(Military Press) While Seated on the end of a bench grasp the barbell at shoulder level and press it straight up. It's important to control the weight so that it doesn't throw you off balance. Lower it to the starting position and repeat the exercise.

    * Squats

This exercise is the king of muscle building techniques that will pack on the muscle. I prefer to do squats with the barbell laying on the front of my upper chest and shoulders. With the barbell in this position, bend at the knees till you're in a seated position, then stand up. Don't go too far down where it will cause injury. You can also do partial squats. This is when you only go down a small amount and then back up to the standing position. This is a great muscle building technique to build overall muscle mass.

    * Lat Pull Downs

Seated at a lat pull down machine grab a wide handled bar and pull the bar down to shoulder level. Allow the bar to return to the starting position. Make sure that you control the weight all the way up. This is called the negative portion of the lift and is a great way to get the most out of the exercise. I prefer to pause for a count of two and then allow the bar to rise slowly back up again. For a variation you can either pull the bar down to the front or the back of your neck.

The main thing to remember is to make sure that you concentrate on doing the exercise properly. If you cheat on the exercise you are only cheating yourself. Stay motivated and keep your goals in mind. These muscle building techniques will help you improve your physique over time and before you know it you will be the envy of all your friends and family. Stay consistent and stay strong.

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