Watching the bodybuilders at the gym bench press three times their body weight can be an intimidating experience. You can increase lean muscle mass by performing specialized strength training workouts. Compound exercises work major muscle groups at the same time to increase gains in muscle mass. Incorporate compound exercises into your strength training routine to improve the results from your workouts.
Bench Press
Bench presses build muscle in your chest, arms and shoulders. Lie back on the bench with the bar at eye level. Place your hands on the bar shoulders-width apart. Lift the bar off the rack and straighten your arms. Bend your elbows and lower the bar toward your chest. Hold for one second at the bottom of the movement. Press the bar back up and extend your arms straight, returning to the starting position. Repeat for four sets of 12 repetitions. Train with moderately heavy weight to challenge your muscles; eight repetitions should be difficult.
Pull-Ups
Pull-ups develop the muscles in your back, arms and chest. Hold the pull-up bar with your hands slightly wider than shoulders-width apart. Stand on a bench to reach the bar if necessary. Cross your feet behind you and hang from the bar. Squeeze your shoulder blades together and lift your body up toward the bar. Try to lift your chin above the bar. Slowly release yourself back down to the starting position. Repeat for four sets of 12 repetitions.
Front Squats
Front squats target the muscles in your quadriceps. Step up to the squat rack and hold the bar with your arms crossed in front of you. Lift the bar off the rack and bend your hips back until your knees are bent at 90 degrees. Keep your weight focused in your heels and press back up to the starting position. Repeat for four sets of 12 repetitions. Use a heavy weight; 10 repetitions should be a challenge.
Dead Lifts
Dead lifts train the muscles in your hamstrings, glutes and lower back. Hold a barbell with your palms facing downward and arms straight down. Keep your back straight and bend over with the barbell in front of you. Lower the barbell as low as your hamstrings will allow. Your range of motion depends on your flexibility. Keep the barbell close to your legs. Squeeze your glutes and hamstrings while straightening up to the starting position. Repeat the movement for four sets of 12 repetitions. Use a barbell that is heavy enough to make the last few repetitions difficult to complete.
References
- BodyBuilding.com: Compound Exercise
- MayoClinic.com: Strength Training
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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