If I were to pick three of the best moves you could do in the gym – I wouldn’t have to think twice. The deadlift, squat and bench press and the ultimate three moves if you are trying to pack on serious mass! These are three major “compound movements” or “multi-joint exercises”. This means that they recruit far more muscle fibres than isolation moves in order to execute the movement. Multi-joint exercises also allow you to shift some serious weight which REALLY stresses the muscle fibres to allow for maximum growth.
Deadlift
The deadlift is the daddy of ALL exercises. There is no other movement you could do in the gym which stimulates more muscles in one go! It especially targets the trapezius, spinal erectors, hips, glutes, and hamstrings. At the start, the deadlift uses the hamstrings and quads to bring the weight off the floor. The lower back remains tight throughout the exercise to maintain correct posture and form. From the middle of the range of motion to final lockout, the lats (major back muscle group), trapezius, and rhomboids are charged with keeping the barbell close to the body. Finally, the forearms, biceps, and overall grip strength are stressed to the maximum to hold onto the barbell. The deadlift is also a practical strength exercise. Using brute force to shift a heavy weight off the floor is about as about as true an application of strength as you can get.
Squat
While the squat is considered the ultimate exercise for developing the lower body it is similar to the deadlift in that it recruits muscles from all over the body in order to complete the move correctly.
According to Michael Jocson, owner of Jocson Strength Conditioning, in Howard Beach, N.Y. “The squat is perhaps the most effective weight-training exercise for total-body development…The legs may be moving the body, but it takes a stable trunk and strong upper body to provide a foundation in which the legs can produce force. This is especially true when you start adding weights to your squats. Whether it be a back squat, front squat, split squat or overhead squat, many muscles of your whole body work in concert in order to lower and raise your centre of gravity.”
To ensure maximum muscle building potential make sure you drop down so your legs are parallel or below parallel (deep squat) to the floor. There are more benefits in squatting parallel or deep than loading up with bar with too much weight and only doing a half squat!
Bench press
The bench press is one of the ultimate upper body moves. Not only does it torch the chest but it is also a great developer of the triceps and shoulders. Because it is a multi-joint exercise it allows you to move some serious weight, probably more than you can do with any other upper body exercise. If you are doing the bench press, where possible try and make sure you do it in a rack or with a spotter. Remember not to bounce the bar off your chest but to lower in a controlled fashion then explode the weight away from your body.
2010 FoodForFitness.co.uk
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