7 Weightlifting Exercises Men Should Do Every Week If They Want to Get More Muscle Faster.
For guys who dream of having a well-proportioned body with beautiful muscles, weight training will definitely help you reach that goal faster. But with so many exercises, sometimes we get confused and don’t know where to start. So we have selected 7 weight exercises that men should do every week if they want to have defined muscles faster. These are the best weight training exercises that will effectively stimulate the main muscles throughout the body. If done regularly every week, along with proper rest and nutrition, we guarantee that you will see a satisfactory change in your body shape. Get ready and let’s shape up your body together.
7 Weightlifting Exercises Men Should Do Every Week If They Want to Get More Muscle Faster
1. Squat is a basic but effective exercise.
Squats stimulate the muscles in the legs, hips, and core. They are basic exercises that use a lot of energy, helping the body to release more growth hormone, which in turn builds muscle throughout the body. They should be done at least 2-3 times a week. You can use just bodyweight exercises or add weight with a barbell. Keep your back straight, your knees should not go past your toes, and should be deep enough so that your thighs are parallel to the โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที floor.
2. Deadlift, the divine pose that creates thickness
Deadlift focuses on the back, abdomen, buttocks, and legs. It’s an exercise that makes the body thick very quickly. Anyone who wants a strong back, firm buttocks, a stomach with beautiful muscle lines, and more strength must do it at least once a week. But be careful not to arch your back at all and control the rhythm while lifting, without jerking. Use the lifting force from your legs, not your back.
3. PullUp Basic but powerful back and arm exercise.
Pullups not only build back muscles, but also strengthen and firm your arms. You don’t need a lot of equipment, just a bar. If you still can’t do it, start with a negative position or use a resistance band to support you. Pull your body up until your chin is off the bar and don’t swing your body too hard.
4.Bench Press increases chest size directly.
This exercise effectively increases the dimension of the chest. Men who are not able to build their chest may be because they are not focusing enough on the basic form. Bench Press should be performed 12 times per week. Mix Incline/Decline for balance of upper and lower chest. And don’t forget to tighten your shoulders, transfer the force through your legs, and do not release the bar too quickly.
5.Overhead Press to create broad and defined shoulders.
The shoulders are the frame of a man’s face. Having well-defined rounded shoulders instantly makes you look bigger. This exercise can be done with a barbell or dumbbells, and is one of the exercises that trains core stability. Exhale when pushing up, inhale when the bar is lowered, and maintain the most stable posture.
6. Barbell Row adds thickness to your back.
If you want a thick, triangle-shaped back, this is the answer. Barbell Row uses the mid-back and biceps heavily. Grip the bar firmly, bend over but keep your back straight. Perfect for Back Day or in conjunction with Deadlift. Pull the bar into your torso as you exhale. Hold for 1 second before releasing.
7. Plank: A weightless exercise that is as brutal as lifting weights.
Don’t overlook Plank, as it is a core strengthening exercise that will help to strengthen your stability in all other exercises. Do at least 3 sets per time and adjust the level with Side Plank or Weighted Plank, keeping your body straight throughout. Do not press your hips down or lift them too high.
7 Weightlifting Exercises That Men Should Do Every Week These exercises are not just basic weightlifting exercises, but are the heart of increasing muscle growth and definition. If you practice regularly, along with good nutrition, you will see results in a few weeks. So guys, try to focus on these classic exercises, do them steadily, and watch your body change with confidence!