Bench Press
Deadlift
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BUILD MUSCLES : HOW TO GET STRONGER AND LIFT HEAVIER IN THE DEADLIFT, SQUAT AND BENCHPRESS
11:23UNKNOWN
" The
compound movements are the basics for any training program, if you
are skipping these three exercises, the deadlift, the squat, and the
bench press, then you are doing it wrong. You can not overcome your
body limits without these basic exercises, thus mastering these three
compound movements are a must "
 |
| Elliott Hulse |
THE
DEADLIFT
For
the deadlift, the most important thing is to avoid knocking on snap
city's door ( avoid injuries ), it is a very important to have a
strong core, in order to handle the heavy weight - also you
need a very strong grip - personally i use a double overhand grip,
never a mixed grip (one hand is turned around to face away
from the lifter, it can lead to a bicep tendon tear), that's it
for the tips. The best technique I apply to increase my Deadlift
performance, is to do pose reps (holding the weight at the negative
position of the movement during 10 seconds) after I finish the
classic Deadlift workout - CLICK
HERE TO
SEE THE DEADLIFT WORKOUT -
I add 3 sets of pose reps, each set consist from 1 to
3 reps with 50% of my max weight, thus it will increase the
resistance performance, power up the grip endurance, and put a
lot of pressure on your spinalis thoracis ( the
muscles surrounding your spine ), which allow your back to stay
balanced, and your from will upgrade.
THE SQUAT
The
same principal you can apply for the squat as the deadlift, plus you
need to focus on the abductors, doing lunges and sumo
squats need be done with the same amount of focus as you do
for the squat, you can strengthen up your abductors by doing wide
stance squats, your glutes are also a very important variable to
consider while doing squat, engaging your glutes while squatting
will protect your back from injuries.
THE BENCH PRESS
Having
massive pecs is good, but having a proportional healthy pecs is
better, the same principal about pose reps is applied for the
bench press, for the grip, you need to have a neutral grip
where your forearms are always parallel, with that you will
protect your elbows and shoulders. Add push-up until failure at
the end of your workout, it will increase your pecs performance
regarding the speed and the quality of the form.
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