Gain Muscle

These methods are for training arms and shoulders, so we will build our top part of body. It is a starting point to all muscle gain programms, so if you will follow these excercises, you will get more muscles and body mass fast : MILITARY PRESS :

• Description: Standing, grasp barbell at shoulder width, position in front of the neck, press bar overhead until arms are extended then lower back down to starting position.
• Tips: Keep chest out and back straight.
• Variations: Can be done seated and with dumbbells.
• Weight/Muscle Gain Importance: The military press is a very effective weight lifting exercise for the delts and should be the focus of your shoulder training.

FRONT RAISE

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• Description: Standing, holding dumbbells in both hands, with elbows bent at about a 20 degree angle, raise one arm until it is parallel with the floor, lower and then do the same with opposite arm.
• Tips: Resist the urge to bend back and let gravity help, keep back straight, your arms should be your only moving body part.
• Variations: Can be done with a barbell for a change, or raising both dumbbells at the same time. You can also try doing it with simultaneous motion, raising one arm while lowering the other.
• Weight/Muscle Gain Importance: Good isolation for the front delts and an excellent weight lifting choice for supersetting the military press.

LATERAL RAISE :

• Description: Standing, holding dumbbells in both hands, elbows slightly bent, raise both arms to the side simultaneously until parallel with floor and then lower to starting position again.
• Tips: Keep elbows at a height equal to wrists. Keep palms facing towards each other at the bottom of the exercise and downwards at the top to place the emphasis on the side delts.
• Variations: Can be done seated on a bench for a change. Doing one arm at a time while supporting the other side of the body can allow the use of heavier weights. Bent over lateral raises can effectively hit the rear delts along with the side delts.
• Weight/Muscle Gain Importance: Lateral dumbbell raises are the best way to hit the side delts and as such are a valuable part of a weight lifting routine.

BENCH DIPS

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• Description: With two benches of equal height placed parallel to one another, with feet on one bench crossed at the ankles and the hands gripping the other at shoulder width, arms straight, lower your body by bending arms at the elbows until butt touches the floor or upper arms and forearms form a 90 degree angle, then raise back to starting position.
• Tips: Do not go lower than where your upper arm and forearm form a 90 degree angle in order to avoid injury. Do not allow momentum to do any of the work.
• Variations: A weight placed in the lap can provide additional resistance.
• Weight/Muscle Gain Importance: Bench dips, along with the close-grip bench press, are excellent weight lifting choices as your main exercises for hitting the triceps.

CLOSE-GRIP BENCH PRESS :

• Description: Lying face up on bench, grab bar from rack with a narrow grip, lower bar to middle of chest and then raise until arms are nearly locked.
• Tips: Keep elbows close to body. Do not arch your back.
• Weight/Muscle Gain Importance: The Close-grip bench press along with bench dips should be the primary weight lifting exercises you use to work your triceps.

TRICEPS PUSHDOWN

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• Description: Standing straight, elbows tightly at your sides, knees slightly bent, grasp attachment and pushdown until arms are extended then let it raise until forearm is again close to upper arm.
• Tips: Make sure you are using your triceps and resisting the urge to put some bodyweight into the pushdown. Don’t swing, squeeze the triceps at the bottom.
• Variations: Can be done with one arm at a time for more emphasis. Can be done with an overhand or underhand grip, the underhand grip bringing the more of the forearm into the exercise.
• Weight/Muscle Gain Importance: A great isolation weight lifting exercise but a distant third to the bench dips and close-grip bench press in terms of value to your overall muscle building goals.

BICEPS CURL :

• Description: Standing, grasp barbell with shoulder width grip and, with elbows at your sides, raise until forearms are near upper arms and the lower until arms are again extended.
• Tips: Keep elbows in the same position throughout the exercise, use the full range of motion. Do not bend your back to assist in lifting.
• Variations: Many valuable variations. Can be done overhand or underhand. One-arm dumbbell curls, seated or standing, allows for extra emphasis. Hammer curls, when the dumbbell is positioned vertically hits some different muscles. Lying on an incline bench, dumbbell curls can be especially tough because cheating is eliminated. Also, preacher curls, where the arms are kept at an angle away from the body by a preacher bench, also are beneficial.
• Weight/Muscle Gain Importance: Biceps curls, in one form or another, are a must for any weight lifting routine as the only way to effectively get the biceps building.

WRIST CURL

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• Description: Seated, grasp barbell with underhanded grip and rest forearms on thighs with wrists extending over knees. Lower the wrists and allow the barbell to roll out of grip and onto fingers then re-grip the barbell and extend the wrists upward.
• Tips: Keep forearms glued to thighs.
• Variations: Can be done with dumbbells.
• Weight/Muscle Gain Importance: The wrist curl is not an important exercise to the gain weight fast goal but good on occasion to target the forearms.

CRUNCHES :

• Description: Lying on your back with knees bent and the soles of your feet flat on the floor, hands lightly touching the sides of the head, roll your shoulders forward keeping the small of the back on the floor and then lower back down.
• Tips: Make sure the small of the back remains touching the floor. Go slowly and guard against momentum. Do not lock hands behind the neck to avoid undue stress on the neck. You can also fold hands across the chest if it feels more comfortable. Keep neck relaxed and not part of the exercise. Your shoulders should only be moving 3 or 4 inches off the floor. Concentrate on using the abs to do all the work.
• Variations: You can put your feet up on a bench with the knees bent at a 90 degree angle. To add difficulty, keep arms outstretched behind the with palms crossed and move arms up as the crunch is performed keeping arms in line with the head. Weighted crunches (holding a weight plate against the chest) can add significant resitance to the exercise.
• Weight/Muscle Gain Importance: Despite all the claims made by infomercials, the simple crunch remains the best way to strengthen the ab muscles and along with the decline reverse crunch should be the focus of your ab training.

DECLINE REVERSE CRUNCHES

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• Description: On a slightly declined bench, lying on back with both hands holding the bench to the side of or directly behind the head and holding your back position steady, move your pelvis and knees up and into the chest and then lower back down.
• Tips: Keep knees and feet together throughout the exercise. Concentrate on using the abs. Be careful not to swing and instead use a slow and smooth motion.
• Variations: Increase the decline to add more resistance.
• Weight/Muscle Gain Importance: Both regular crunches and decline reverse crunches work both the upper and lower abs but regular crunches emphasize the upper abs slightly more while the decline reverse crunch does the same for the lower abs. Together they make a great team for producing impressive abs.

INCLINE TWISTING SIT-UPS :

• Description: On incline bench lock feet at top of the bench, hands lightly touching each side of the head, butt firmly staying on the bench, raise body up towards the knee while twisting the torso to one side, lower back down and repeat this time twisting the torso to the other side.
• Tips: Keep butt on the bench and use a smooth and controlled motion. Twist but do not jerk.
• Variations: Use weight to add resistance, holding a weight plate against the chest.
• Weight/Muscle Gain Importance: Incline twisting sit-ups are a good exercise to target the obliques and shouldn’t be forgotten.