אני אוסיף עוד איזה קטע קצר שקראתי לאחרונה:
You want to get big and strong?
Then do these exercises:
THE SQUAT
Okay I already discussed this in a previous post but it certainly is worthy of reiterating. This is the king! Nothing will make you grow like the squat. Our legs are our foundation, and since they have more musculature than any other body part, your whole body will be forced to grow when targetting them with the brute force of the king of exercises. Remember......"want bigger arms, then squat!"
THE DEADLIFT
Well the squat is king, so that would make the deadlift the queen. Make no mistake though cause there is nothing feminine about it. In fact, the deadlift is on par with the squat, but still the squat has the edge and hails as #1. BUT, the deadlift is the undisputed, best fucking lift there is for back development. Nothing blasts the back like the deadlift.
And the back is the second biggest part of musculature within our bodies. Added mass to the back will give you that v taper you so desire and make your whole upper body appear freakish. The deadlift is also regarded as the ultimate test of strength. There is no cheating it. No gear will do much of anything to help you. It is primitive in nature, cause, in simplest of terms, you're picking heavy shit up off the ground.
Just you, a bar, and dead weight. Like the squat, this exercise will entice the "spillover" effect and up your test. So get to deadlifting!
THE PRESS
Okay now I know the coveted bench press is a big one, but I believe the standing overhead press (properly termed as the press) is better for grwoth, and I will explain why.
Bigger shoulders are one of the most aesthetic things a man can develop, and nothing will develop them better than the press. It completely isolates the delts and will turn them into boulders. I have developed very broad shoulders, and owe it all to this exercise.
Also, unlike the bench press, your entire core is forced to support the weight, and so therefore the abs, lower back, and legs are worked as stablizer muscles. The press also, in my opinion, is one of the best ways to develop functional strength cause it trains you to lift heavy shit over your head, now how cool is that?
THE BENCH PRESS
Alright, alright, I know, I know, everyone loves the good ol' bench press! Simply put, the best pec developer there is, bar none! You got to bench press, no getting around it. Another good, similar exercise to throw in the mix for strength and growth is weighted dips, but always be sure to use the bench press as the corner stone of your chest exercise.
THE ROW
Row, row, row your bar! Along with the deadlift, this is another great back masser! You got to do some kind of rowing, aside from chinning, and pullups, nothing will develop your lats better. Grab a barbell, or a dumbbell and get to rowing!
THE POWER CLEAN
You want explosive strength? Then learn to clean. Nothing will develop explosion like the clean. Along with explosion, the clean will also help develop functional strength, and build your back and traps up! Not only does it work your entire upper body, but hits the entire lower body as well. Full body exercise here bros.
Essentially you are picking a bar up off the ground and muscleing it up to your shoulders. This exercise has been around since the dawn of the old time strong men and has stood the test of time as one of the most result producing exercises you can do. Make no mistake and don't be intimidated by it, learn to clean! It will pay great dividends.
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