Exercises you should be doing in the gym

Website design By BotEap.comPeople are always looking for new and innovative ways to train, and I’m certainly no different. The key is, though, which exercises are the most efficient for building strength and muscle? Strength is a fundamental requirement to develop muscular and conditioning capacity. Both can be upgraded by having a higher base level of strength. As a response to this type of training, it never hurts if you can also enhance the opportunity to get a six pack.

Website design By BotEap.comThe fundamental lifts to develop strength in our training are the squat, deadlift, bench press and pull-ups. There are many variations of these exercises, however, together they work the major planes of motion where force production is needed. Many people may wonder why I haven’t included exercises like the Olympic lifts, like the clean and jerk and the snatch. Well, here is our thought. You have to move fast or lift as much weight as possible to recruit the most muscle mass in the concentric (muscle shortening) part of the movement. The technical nature of these big lifts means acceleration or loading is compromised for all but the elite. Quite simply, squats, deadlifts, bench presses, and pull-ups are the most effective exercises to perform if you’re short on time and when your main goal is maximal strength or building muscle. In the lowering (eccentric) phase of a movement, the squat, deadlift, bench press and pull up are easier to control, you can control the tempo of the movement on the lowering and therefore maintain the muscle under tension for longer. Keeping the muscle under tension longer will cause more muscle damage and then by default (if your nutrition is right) it will stimulate muscle repair and growth. With complex-based movements, they can help build strength and speed, making them a useful tool in anyone’s training toolbox. For beginners, the priorities should generally be to develop maximal strength, and as they progress to an intermediate level with a good level of strength, reactive capacity exercises such as plyometrics can be incorporated as well as exercises based on strength. acceleration, like the Olympic lifts.

Website design By BotEap.comFrom a supplemental standpoint, what exercises work well to support the main lifts? This depends a lot on the structure of the program. A healthy dose of single-leg work, such as lunges and step-ups, is helpful in challenging muscles in a more dynamic setting. Master your bodyweight with overhead press variations, dumbbell press variations, row-based cable moves, and challenging exercises like inverted rows on the TRX band or gymnastic rings that build structural strength around the shoulder. Isolation work can follow, for example, bicep curls, tricep extensions, and lateral raises.

Website design By BotEap.comAbdominal training is as controversial as it gets at the time of training. Gone are the days of sit-ups, anyone who still does them really needs to get their head out of the sand and see a lot of the new research coming out related to back pain and injury. Having the “I’ve done it for years” attitude doesn’t really hold up – people smoked for years and thought it was good for them. While I’m not suggesting that crunches instantly destroy your health, you should consider that your back only has a certain amount of curves back and forth, along with most people who sit in a flexed position every day, don’t. It is something we have to repeat. Planks and side planks are a good start to building good core strength, over time you can progress to more dynamic plank variations, abdominal roller exercises, or Swiss ball throws. These exercises challenge the abs to resist excessive rotation or flexion of the back, calves with that, they are hard work and provide a great complement to multi-joint compound movements that will work your core area as well.