Best Exercise in the Gym Number 3: The Deadlift

ByEllie Johnson

How to perform the Deadlift

I want to talk about today one of the most productive exercises you can do in the gym - the deadlift. Do you not be scared by the name. It is a whole body, multi-joint, ultra-metabolism boosting exercise that should be incorporated into your routine. Here is how to perform a regular deadlift:

1. Place your the barbell on the ground - start with a low weight until you get the hang of the form.

2. Step up close to the bar with you feet shoulder distance apart.

3. Squat down so that your knees are behind your toes, your weight is in your heels, and your chest is up.

4. Place your hands on the bar, wider than your stance

5. Pushing through your heels, keeping the bar close to your shins, and your chest up. Straighten your legs and stand up to a soft-lock in the knees. DO NOT fully lock out your knees.

6. Repeat the motion. (Squat down, chest up - getting your thighs parallel to the ground and push through the heals to standing)

As a general rule of thumb here are the repetition ranges you want to do based on your goals.

1-6 reps = Strength

6-15 reps = Muscle Size

15-25 = Muscle Toning

Why Multi-joint movements?

Okay. So, why is the Deadlift one of the best exercises in the gym? Well, the more muscles you activate, the more weight you can lift. The more muscle you work the more calories it takes to perform the movement and to repair the muscles. This equals a more productive and effective workout in addition to creating a higher boost in your metabolic rate for longer - up to 48 hours! So, incorporating a barbell row, or other multi-joint, large muscle exercises is extremely important when you are trying to lose weight! If you were to do cardiovascular activity you would boost your metabolic rate for 1-2 hours. If you do weight lifting - especially large muscle movements you get that 48 boost. That's huge! Do a weight trianing workout every other day and your metabolism is boosted 100% of the time. Not to mention that when you add lean muscle it burns 40 x times calories pound for pound to body fat. Think of that! Each pound of muscle you add and each pound of fat you get rid of you become a higher calories burning machine. Making is easier to keep the weight off.

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Health and Fitness: Build-Muscle
Ellie Johnson

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesBest Exercise in the Gym Number 6 - The Lat Pull DownRecent ArticlesIt Is Easy To Do Strength Training At HomeHow To Get Movie Star Muscles In One MonthEffective, Best Muscle Building DrinkEssential Diet Plan For Building MuscleContents Of Body Building SuplementsIntensive Training And Body Building SupplementsYoung Teens That Body Build, It's Not What You ThinkImportant Best Foods For Building MuscleIf You Are in Great Shape, Consider High Intensity TrainingThe Case Against Lean ProteinSubmitted On November 15, 2010. Viewed 21 times. Word count: 412.

MLA Style Citation:
Johnson, Ellie".".15 Nov. 2010EzineArticles.com.8 Mar. 2012 .APA Style Citation:
Johnson, E. (2010, November 15). . Retrieved March 8, 2012, from http://ezinearticles.com/?Best-­Exercise-­in-­the-­Gym-­Number-­3:-­The-­Deadlift&id=5387264Chicago Style Citation:
Johnson, Ellie "." EzineArticles.com. http://ezinearticles.com/?Best-­Exercise-­in-­the-­Gym-­Number-­3:-­The-­Deadlift&id=5387264EzineArticles.com© 2012 EzineArticles.com
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Best Exercise for the Biceps

ByRichard L Pleasant

Do you want to know the ? If so, I have some bad news for you. The bad news is there is no one best exercise but there are many. In this article, I'm going to discuss the best exercises I have found that put on so much muscle that you will have to buy bigger shirts to be able to fit your arms. I will show you how to use the ez-bar, and make four exercises out of them. This ez-bar routine alone could take care of your biceps for week one. You will see how to use dumbbells along with the ez-bar and how to change it up to keep the biceps shocked.

The first exercise for the biceps I use is the wide grip ez-bar curls. This exercise will make the biceps bigger and wider in the inner area of the bicep that is close to your chest. I usually put my hands all the way to the end of the curl bar. Your hands should be wider than your shoulders to benefit from this. If this is your first time doing these, you will do them again because you will love the different pump from it. These curls are powerful and using a little leverage at the end of each set will help to get a couple of force reps out to really force the biceps to grow. Another alternative method would be to do curls on a preacher curl bench. Doing these will be even harder than doing the standing version, but it will be worth it when the biceps grow. It will be hard to cheat, which will in turn make the biceps explode.

My second exercise for the biceps are seated dumbbell hammer curls. I usually go really heavy on these. This exercise works thr muscle that sits on side of the biceps in between the bicep and the triceps. This muscle is called the brachialis and when worked correctly, it will make your arms look wider from the front. Lifting really heavy and doing low reps is the only way to make this muscle grow. I usually warm up with a 50 pound dumbbell, then increase the weight ten pounds until I get up to 100 pounds. This exercise was one of the factors that made my arms get to 21 inches. To really pump my biceps, I use the preacher curl bench for this exercise too.

My third exercise for the biceps includes the ez-bar. This time I'm using the close grip to do my curls. Using this grip will get the peaks of the biceps bigger, which gives the biceps the egg look. I use a moderate weight, and go for 10 to 15 reps to make my biceps burn. This exercise works the outer bicep, and will make the bicep wider from that angle. When I'm done doing this exercise, it's hard for me to wash my face because my arm is so pumped.

After doing close grip ez-bar curls, I move right along to doing reverse grip ez-bar curls. I normally use a shoulder hand grip and perform 4 sets of ten; increasing the weight ten pounds each set. To change it up, I might do these with a close grip and I feel it in my brachialis and my forearms.

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Health and Fitness: Build-Muscle
Richard L Pleasant

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesDumbbell Exercises For the Biceps - Get Big Arms With 2 Simple Dumbbell ExercisesIsometric Exercises For the ArmsResistance Training Exercises For Bigger Biceps Using Elastic BandsBuild Big Biceps Fast - Use the Best Bicep Exercises For the Fastest Results!Arm Exercise for Women - BicepsExercise For The Disabled3 of the Best Bicep Exercises For Your Bicep WorkoutKiller Biceps Exercises For the Outer Head of the BicepsBigger Biceps - 3 Exercises For Massive Bicep SizeHow to Do Isometric Exercises for the Arms at HomeRecent ArticlesHow To Make Your Buttocks Bigger Naturally With Just 3 Exercises3 Simple and Easy Ab Workouts That You Need to Know!How To Improve Your Pull Ups!Full Body Vs Split Body Building RoutineBSN NO-Xplode Supplement ReviewMuscle Building Tips for a Rock-Hard Six PackQuick Shortcuts For Insane Six Pack AbsThe Artistry of Muscle BuildingKnow Your Muslce Groups For A More Effective Body Building WorkoutThe Best Protein Powder For Building MuscleSubmitted On February 24, 2012. Viewed 19 times. Word count: 557.

MLA Style Citation:
Pleasant, Richard L.".".24 Feb. 2012EzineArticles.com.2 Mar. 2012 .APA Style Citation:
Pleasant, R. L. (2012, February 24). . Retrieved March 2, 2012, from http://ezinearticles.com/?Best-­Exercise-­for-­the-­Biceps&id=6902706Chicago Style Citation:
Pleasant, Richard L. "." EzineArticles.com. http://ezinearticles.com/?Best-­Exercise-­for-­the-­Biceps&id=6902706EzineArticles.com© 2012 EzineArticles.com
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Exercise Supplements - Top 10 Exercise Supplements That Will Give You a Great Body

ByAndrew Craig Miller

1. Creatine

Creatine's primary purpose is for ATP replenishment. ATP is the basic form of energy in our body and is used in nearly all muscular movement. Creatine can be found in meat, so if you eat a ton of meat, you may not require as much creatine; however, if you are a vegetarian and your diet is not comprised solely of meat, you should add creatine to your daily exercise supplements.

2. Casein-Whey Protein

When you are bodybuilding, you create an imbalance in your body. Casein-Whey protein helps to create a positive nitrogen balance in your body, as well as provide the necessary amino acids for protein synthesis. Of course, without protein, the body pretty well goes into a catabolic state, or simply put, it destroys the muscle for energy (not a good thing).

3. Omega-3 Fatty Acids

If you are attempting to get a great body, you will need to include essential fatty acids such as Omega-3 fatty acids. These fatty acids help to slow body fat synthesis as well as reducing flare-ups (also known as inflammation) in your joints and muscles. It has been suggested that you take at least five grams a day of Omega-3 fatty acids.

4. Antioxidants

Bodybuilding puts an unnatural strain on your body, creating oxidative reactions that can be toxic to you. Antioxidants help to increase your natural productivity, therefore making it easier to work out without as many after effects. Remember, if your body is overloaded with toxins, it cannot maximize your efforts, and therefore your attempt to get a great body will be in vain.

5. Post-Workout Recovery Drinks

After a grueling working to get a great body, you will need something to replenish your "used" nutrients such as simple carbohydrates. Post-workout recovery drinks help to provide the simple carbs and protein required to re-balance your body's depleted stores. So, go ahead, add some post-workout recovery drinks to your daily exercise supplements... it won't hurt you as long as you use moderation.

6. Glucosamine And Chondroitin

These two supplements are great for reducing pain in the body from sore joint and muscles. When you work out hard, you push the body to extremes, and this can cause pain and inflammation. Adding these supplements will help to reduce your overall pain and suffering, and make it easier to continue your workouts to get a great body.

7. Multi-mineral Supplements

These supplements help you convert and use vitamins effectively. Without minerals, the body pretty much pushes vitamins through without much absorption. These should always be a mainstay of your exercise supplements.

8. Green Tea

Green tea has been linked to increased thermogenic activity (fat burning activity) as well as for its antioxidant value. Some other health benefits include the inhibition of cardiovascular disease and cancer.

9. Estrogen Blockers

Estrogen is known to inhibit muscle growth and therefore blocking it will help immensely when attempting to get a great body. Of course, it is important to cycle these supplements as we still need some estrogen in our body for proper functioning.

10. Fiber Supplements

Fiber helps to regulate the release of carbohydrates in the bloodstream helping to promote positive insulin levels. It also helps in reducing stored body fat. Another great benefit is that it helps to "push" out all of the excess waste that the body creates on a daily basis.

Did you know there are an additional 3 very good exercise supplements necessary for getting a great body. Check these out at http://www.experthealthfitness.com

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Health and Fitness: Build-Muscle
Andrew Craig Miller

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesIs Depression a Drug Deficiency?The Health and Harm of Fats - Truly Your Best Friends and Worst Enemies!Maintaining Healthy Blood Sugar Is for EverybodyDo You Have Multiple Sclerosis?Get a 6 Pack With Smart Nutrition and Fat Burning FoodsProstate Cancer Diets That Can Help Control The Disease98 Year Old Labrador Still Going Strong - Out on Date With Poodle!Nutrition and FootballExcuse Me, Miss? Are You Getting Married? Don't Forget Your Diet to Look Better Naked!Old Dogs 101 - How to Help Your Canine Senior Live As Comfortably As PossibleRecent ArticlesHow to Get Six Pack Abs - Three Things You Must Focus OnDo's And Don'ts For Great AbsPush Ups Benefits - Some Useful Info You May Not KnowThe Quickest Way to Gain Weight - How To Increase Your Weight NaturallyBuilding Muscle? - The 7 Foods You Must Never Eat!The Best Bodybuilding Diet Plan3 Crucial Areas To Get Ripped Fast5 Surefire Ways to Meet Your Fitness GoalsHow to Get Six Pack Abs - The Weight Question7 Crucial Secrets To Developing The Ideal Fitness System For Building Muscle MassSubmitted On February 18, 2012. Viewed 16 times. Word count: 559.

MLA Style Citation:
Miller, Andrew C.".".18 Feb. 2012EzineArticles.com.23 Feb. 2012 .APA Style Citation:
Miller, A. C. (2012, February 18). . Retrieved February 23, 2012, from http://ezinearticles.com/?Exercise-­Supplements-­-­-­Top-­10-­Exercise-­Supplements-­That-­Will-­Give-­You-­a-­Great-­Body&id=6890152Chicago Style Citation:
Miller, Andrew C. "." EzineArticles.com. http://ezinearticles.com/?Exercise-­Supplements-­-­-­Top-­10-­Exercise-­Supplements-­That-­Will-­Give-­You-­a-­Great-­Body&id=6890152EzineArticles.com© 2012 EzineArticles.com
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