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Incorporate Power Lifting With Whey Protein For Powerful Muscular Strength

Dead Lift Exercise

Exercise | May 19, 2013 | By

Three extremely useful lifts can build explosive strength; the deadlift, the bench press, and the barbell squat. To build muscle and strength each of the three moves can assist in building all over muscle mass.

Powerlifters focus on the one rep max throughout competitions. They win through a total combination of the weight lifted, and not through each separate rep performed with a heavy weight. With any weight training program, the heavier the weight that is lifted or squatted, the more muscle mass can be attained. Powerlifting can also shorten a workout.

The Three Effective Compound Lifts

The bench press, barbell deadlift, and squat are called compound lifts. They manipulate the largest muscle groups to encourage muscular adaptations and manipulate the entire nervous system. For power lifters and those who want to build significant muscle mass rather than all-around strength, these three compound lifts require focus and must take priority on the strength gain agenda

The Dead Lift

Dead Lift Exercise

The deadlift trains the quads, abdominals and the back of the body. This exercise allows you to use the most weight to build explosive strength and develop muscle mass over the whole body. The feet should be shoulder width apart and slightly outward. Straighten the back and keep the knees bent slightly. Grip the bar slightly wider than the feet. Bring the weight up, push the hips forward and pull the bar up to the shins. Lower it to perform one rep. It is safe to perform the deadlift if you are in general good health, but seek advice from a personal trainer if you are new to weight training.

If you are new to weight training, build strength in the core and back first before attempting the deadlift. Consider booking several sessions with a personal trainer and invest in a good whey protein supplement to encourage the growth of lean muscle mass. Work up to a heavier weight so as not to cause injury. Do not arch the back when performing a deadlift, as this could cause injury. Pull in the abdominal muscles to strengthen the core muscles.

The Squat

Squat Exercise

The squat develops leg size and strength, but it is also a difficult exercise to perform correctly. It is important to get as low as possible with squats. The heavier the weight used the more difficult it will be to drop down comfortably without it straining the back. The feet must be shoulder width apart with the toes pointing out slightly. Place the barbell on the fleshy section of the shoulders. Let your heels take the weight and pull the abdominals in at all times. Squat down as far down as is comfortable. If the back starts to round, the squat is far too low. Try to ensure that the thighs are parallel with the floor. The feet should still be visible when the squat is as low as comfortably possible.

The Bench Press

Bench Press Exercise

The bench press helps to build explosive arm power, strengthen the shoulders and support the development of the pectoral muscles. However, when this exercise is incorrectly performed the result can be a shoulder injury. The back must sink into the bench, and the shoulders kept away from the ears. Grip the bar a couple of inches apart from shoulder width on either side. The forearms should remain under the bar, while the upper arms are 45 degrees in line with the body. Press the bar up quickly from the chest to maintain correct form, and bring the shoulder blades together with each rep. Keep the feet firmly on the floor at all times, as this stabilizes the body and reduces the risk of injury.