5 Powerful Lower Body Strength Routines:
1) Deadlift Routine
2) Squat Routine
3) Bench Press Routine
4) Military Press Routine
5) Row Routine
The deadlift routine is one of the most popular routines among lifters. It involves using heavy weight on your back, which makes it very effective for building muscle mass. However, if you are not strong enough to do so, then you will get injured or even die from the strain of doing such exercise.
In order to perform the deadlift properly, you need to have good form. You must keep your spine straight and don’t arch your back excessively. Also, make sure that you maintain proper shoulder position while performing the lift. If you fail to do any of these things, then it won’t be worth it for you.
The squat routine is another fantastic lower body routine that you should try out. It can be a bit hard to do for some people. However, most people who are in good physical condition could handle it just fine. All you have to do is lift the bar from a rack and put it back.
Then, you squat down and stand back up. It’s as simple as that.
However, you need to control your movement in order to prevent injury. Beginners should start out by doing sets of five repetitions. After you get stronger, then try to increase the weight or do more repetitions. If you find yourself not being able to lift as much weight, then try lowering it instead and do more repetitions.
Bench Press Routine:
The bench press is one of the best exercises you can do to build muscle mass on your upper body. You lie face down on a bench and then lift a barbell off the rack. Then, you lower it down until it’s in line with your chest. Once you are comfortable with this exercise, then you could try increasing the weight or doing more repetitions with the same weight.
Military Press Routine:
The military press is an effective exercise for building shoulder and upper body strength. It involves lifting a barbell off of the rack and then lowering it until it is in line with your forehead. You must keep good form in order to prevent injury. Also, try to maintain a steady pace when you do this exercise.
Don’t rush through it, but don’t linger either.
The row is an under-rated exercise that builds up your back and other muscles in your upper body. It involves lifting the weight with your arms. You can either do this sitting down or standing up, depending on which muscles you wish to work. Just make sure that you don’t swing your body while doing it.
Also, try not to squeeze the bar too hard because this could cause pain in your hands and forearms during exercise.
4.5 Building Muscle Mass and Staying Safe
Whether you’re a newbie or an experienced lifter, it’s important to remember that building muscle mass takes time and dedication. In addition to performing the right exercises, you will also need to eat the right foods and get enough rest. This means sticking to a strict diet and sleeping for at least eight hours every night. I know that this is not always easy to do, but if you really want to see results, then it’s crucial that you do these things.
Also, before starting any exercise routine, you should consult a physician and get his or her approval. If you have high blood pressure, heart problems, or any other medical condition, then you may not be able to do certain exercises. It’s also a good idea to keep your physician in the loop. Tell him or her what you’re doing and ask for his or her advice.
Another thing you should keep in mind is form. While you may be tempted to lift heavier weights in order to build muscle mass faster, this is not always recommended. Some people try to bend their bodies in unnatural ways in order to lift a heavy object, but this can cause injury. Watch more experienced lifters and try to emulate their form.
Now, let’s talk about some other ways to protect yourself from injury or harm. If you use free weights, then it’s a good idea to have a spotter. This is some one who makes sure that you don’t get injured and takes your place if you need to rest. There are some exercises that are difficult to complete on your own.
The dead lift is one of them. Try asking a friend to help you with this exercise.
Another thing you can do is invest in a home gym. These days, there are all sorts of machines that can be installed in your home in order to give you a well-rounded workout. Some of these pieces of equipment are even fully automated. This means that all you have to do is enter your height, weight, and goal, and the machine adjusts the weights for you.
Many people who lift weights take protein supplements. These contain concentrated amounts of protein in the form of pills or powders. There are a lot of types of protein, such as whey, casein, soy, and egg, among others. They are commonly consumed immediately after training or even throughout the day as a way to boost the diet.
Use as a meal replacement for improved weight loss.
Weight gainers are another popular supplement. They contain a mixture of carbohydrates, fats, and proteins, and are consumed immediately after training in order to replenish lost nutrients and accelerate the growth process.
Creatine is another supplement that is often taken by strength athletes and even experienced lifters. It’s a nitrogenous organic acid that exists in our bodies at a certain level. By taking in more creatine, it can increase our ATP levels, thus improving our energy levels and giving us short term increases in strength.
Sources & references used in this article:
Any effect of gymnastics training on upper-body and lower-body aerobic and power components in national and international male gymnasts? by A Sands, F Friemel, MH Stone… – Journal of strength and …, 2006 – researchgate.net
” SOFT” EXOSKELETONS FOR UPPER AND LOWER BODY REHABILITATION—DESIGN, CONTROL AND TESTING by DG Caldwell, NG Tsagarakis, S Kousidou… – … Journal of Humanoid …, 2007 – World Scientific
Explosive-strength training improves 5-km running time by improving running economy and muscle power by L Paavolainen, K Hakkinen… – Journal of applied …, 1999 – journals.physiology.org
Safety and efficacy of progressive resistance training in breast cancer: a systematic review and meta-analysis by BS Cheema, SL Kilbreath, PP Fahey… – Breast cancer research …, 2014 – Springer