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If you are hard, massive and muscular body compound exercise is the answer. Compound exercise is a type of exercise that involves multiple muscle groups at the same time. This is very beneficial for the body, because you can usually exercise 3-4, muscle groups. One of the biggest advantages of the compound exercise is a total body workout can only through a few exercises in just a few minutes. In contrast to the isolation exercise usually focus on only a single muscle group, you can restrict your isolation exercise sets including the compound exercise because you have used your muscle groups to a certain extent. Due to the nature of the compound exercise, there is a large muscle mass building exercise and it also builds greater strength gains. Questions serious bodybuilder in gym, and they will tell you that compound exercise is a sure way to quickly mass muscle building. Belongs to the bench press, military press, Deadlift, Bent Over Row, pull-up, dip and squat? These are all exercises and they work several muscle groups at the same time. We begin with each exercise. (1) bench press bench press is the favorite exercises for most bodybuilders, which can either be performed with a barbell or two dumbbells while you're lying on a bench. Generally what can be done with a barbell can be done also with two dumbbells. Bench press primary focus in the chest muscles called the pectoral muscles and the secondary muscle groups are also known as the deltoid muscle of the triceps and shoulder muscles. You have a barbell in a wide grip position to keep or a dumbbell in each hand and slide it up or down until you can feel your chest muscles stretched. You need to hard-to-remove, so that you can do between 6-10 repetitions. If you 15 + reps can do, are the weights to be easily, and if you can do only 4, they are too heavy. About 2-3 sentences is a good start for beginners. If you tend to the Bank, more for your breast will concentrate on the upper pectoral muscles. (2) military press Military Press is building a massive shoulder exercise that can run either with a barbell or two dumbbells. This exercise is called the deltoid muscle, the upper back, the trapezius muscle and rotator cuff. Can you either do it standing or sitting. Hold the barbell or dumbbells shoulder level, they grow up and down. About 2-3 sets of 8-10 heavy reps. (3) Deadlift Deadlift works a large number of muscles, even the lower back, the Middle back, the trapezius muscle, the hips, the quadriceps, the hamstrings, the gluteal muscles and the forearms. To run compound movement the Deadlift, need legs to a space with wide shoulder, bend the knee easy to capture about 90 degrees while lowering your arms and a barbell in a shoulder width position. It is important to keep your back straight at all times. Then you must not bring the barbell, by focusing on the strength of your arms, but rather on the back and body. Then lower the barbell on the natural weight gain supplements floor through the knee bend back to the starting position and repeat. About 2-3 sets of 6-10 heavy reps. (4) bent over row bent over row is a very powerful back development exercise and one of the most popular back exercise for a bodybuilder. If you want a thick muscular back, but not bent over rows. Apart back, it works also the biceps and forearms. To perform this exercise, have the legs on a shoulder width space, bend your knees slightly above 90 degrees to capture a barbell in a shoulder width position and lift towards the breast then slowly to bring him down. This movement focuses on your upper LVL. On the other hand, when more lifting it towards the belly, will focus on your lower lats. It is important to keep your back straight at all times. Keep in mind that the barbell still above the ground is, until you are finished with the practice. About 2-3 sets of 8-10 heavy reps. (5) pull up pull up is one of the easiest and an excellent way to train your back and develop a wide athletic V-shaped back. You need only a bar, which you can hang out. But it does not mean, pull up is a lightweight exercise. It's actually very hard, if you it new and chances are good that you can first do no single repetition. A composite body-weight exercise is pull up your lats to develop a powerful back, shoulders, biceps and forearms, back, You can wide grip palms of the ups move after you focusing more on the upper lats, and grip Pull-Ups palms or route to your destination to close more on the lower lats. A further close-related exercise Chin above used a close grip Palms towards you after. Work the lats, back, biceps and forearms. They can focus even more, the biceps through they squeeze at the top, if your body to increase. About 2-3 sets of 7 to 10 repetitions. If this range of repetitions is not possible, you have to start slowly and progress gradually. On the other hand, if you can do more than 15 repetitions with time and practice, you can use Add a weight belt and weights to the exercises more difficult. (6) dip dip is an excellent, to develop flexible and efficient exercise of the chest muscles, the triceps and shoulders. Need only two bars at a certain height and you need to capture, so that your body is increased if you do both sides with your arms. You have to then lower your body and bend your elbows as too much will emphasize the shoulders not less than 90 degrees, and increase your body to the starting position. If you tilt your body forward more, to your chest muscles stronger and if you just keep your body, you are more on the triceps target. The same as for Pull-Ups, if you can do more than 15 repetitions, you can use a weighted belt. About 2-3 sets of 8-10 reps. (7) squat squat is the best leg mass-Builder all leg exercises working the quadriceps, the hamstrings, the glutes and lower back also. Usually performed with a barbell on the upper back and shoulders with the poor supports, lower, that your body bend the knee not less than 90 degrees, then to the first position to increase. Try again. Do the movement slowly and not jump. Concentrate on your legs, and feel after several repetitions start the lactic acid. It is also important to keep your back straight at all times. About 2-3 sets of 8-10 reps. Squats can become extremely unbearable if you train very hard. Leg training is one of the most difficult, tiresome exercises and flowing energy from your body. You can sweat a lot while doing squats for example. Therefore per bodybuilders usually her legs working only on a certain day. If record these 7 composite muscle mass building exercises into your workout and you ensure proper nutrition and rest, you are guaranteed mass already on the way to the big muscle gains. So, go ahead. Good luck. About the author, Jean Lam which offers Web masters body-building resource is article for strength training, nutrition and fitness, body-building book and DVDs,