Lose Fat Build Muscle Fast
Lose Fat Build Muscle Fast
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 Personal Trainer - Free Fitness Tips  Article By Chris Chew,  Singapore based AMFPT  Certified Master Trainer

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Deadlift, Fantastic Full Body Mass Development

Most people don't even have a clue what a dead lift exercise is not to mention training with dead lifts. Well, if you are one of these people, you have just neglected one of the most powerful exercise to build overall body muscle mass. Not to fret though. In this fitness tips article, you are about to learn one of the least common exericise in what is commonly called "The Big Three" in the sport of bodybuilding and weightlifting. The big three lifts are:-

  • Deadlift - To be discussed here.

These are the three most powerful exercises that will build you massive overall body muscle mass and must be included in the routines of everyone who wants to gain big muscle mass fast. Today, we are going to talk about one of these three exercises. The Dead Lift.

Sad to say, the dead lift is indeed dead in many gyms. I rarely see people doing deadlift these days. The deadlift is a compound exercise targeting several muscle groups in the lower and upper body including the lats, traps, erector spinae, glutes, hamstrings, quadriceps and hip flexors. Other muscles that are involved include your forearm muscles and muscles that work on your trunk stabilization such as your obliques and abdominal muscle or abs. That means deadlift involve about 70% of your of total muscle mass. Just stop and think how powerful this exercise is working so many muscle parts at the same time. Is it any wonder the dead lift  is one of the most powerful exercise in bodybuilding?

When executing this compound exercise, almost all the joints in your body are involved such as ankles, knees, hips, your spine, shoulders and fingers. Compound movements such as the big three lifts that involve large muscle groups triggers a hormonal response that result in greater strength and muscle gain. That means you will get stronger and bigger muscles fast! On top of that, because of its extensive muscle involvement, you will burn a lot of calories when executing this exercise and it will give you the benefit of cardio exercises. You will also burn fats at the same time.  Are you beggining to see what you are missing out when you do not include the dead lift in your exercise and weightlifting routine? So you want to know more about this fantastic anabolic exercise? Read on.

There are 3 basic styles of deadlifting:-
  • The Sumo Deadlift - Your feet are placed wide just like those of Sumo wrestlers and thus its name, Sumo. The Sumo deadlift work your inner thighs harder.
  • The Conventional  Deadlift - This this is the normal deadlift with feet at shoulder wide stance.
  • Stiff Legged Dead Lift or some call it Romanian Dead Lift - Done with your legs straight with only a very slight bent at the knee. This style target your hamstrings hard.
To get the best effect out of this exercise, you have to use a barbell with heavy weights. To execute a deadlift, squat down with your back straight. Grip the barbell in front of you and stand up. Then squat down and put the weight back down.

Safety Fitness Tips :-

  • Always keep your spine straight or arch it. Never never bend or round your back.
  • Your knees must never go over your toes.
  • The weight must be always close to the body or the bar is even scrapping your shins.
  • Do not bounce or jerk the weight from the bottom position.
  • Always keep your knees slightly bent even when you are at the top position.
  • A doctor's clearance is necessary if you have back or knee problems.

Here below is how a Romanian deadlift is to be done.

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Now that you know why this exercise is so important for you to build big muscle mass, so include it in your next workout at the gym. Are you man enough for it? SFO

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