You are here: Home / Excercise

How to Build Muscle Fast Using the Barbell Row

Filed Under: Excercise Leave a Comment

Arnold Schwarzenegger - Barbell row

Want to build muscle fast? The barbell row will help any lifter lift more weight on all other core lifts. As a fantastic barbell exercise, the barbell row is better than the commonly used dumbbell row. Dumbbell exercises are good, but not as good as barbell exercises

The barbell row builds muscle primarily in your upper back. No other lift will have you gaining muscle mass in the upper back more efficiently than the barbell row.

There are a large number of reasons for using the barbell row over a dumbbell row. The barbell row promotes overall back and arm muscle development. Your upper and lower back will be strengthened. Since the back and trunk of your body are used in basically every lift, gaining muscle mass with the barbell row will improve every single one of your lifts. If you want to build muscle fast, use the barbell row.


How to Build Muscle Fast With The Barbell Row

As with all barbell exercises, you will build muscle mass best if the barbell row is performed correctly. Incorrect form can lead to injury. Here are the steps for gaining muscle mass correctly with the barbell row...

Step 1: Start the barbell row with the barbell on the floor. Don't let it hang in the air. Letting the bar touch the ground promotes more muscle gain than letting it hang in the air.

Step 2: Extend the hips. The more you extend the hips, the more you use the back and arm muscles. Since the arms and back are the target muscles, you'll build muscle fast when you use the right technique.

Step 3: Grab the bar and position your body correctly. Feet should be shoulder width apart, and the bar should be over your feet and directly under your shoulder blades. Look at the floor a bit ahead of the bar.

Step 4: Lift. Your hips shouldn't extend too much, and your back should stay in the same position as it was before you lifted. Try to make your shoulder blades touch as you bring the bar to your chest.

Step 5: Lower the bar. Don't let technique get sloppy.


Barbell Row Instructional Video


Safety for The Barbell Row

The barbell row will build muscle fast just as long as you don't get injured. Here are some tips to makes sure you lift without interruption.

  • Start light and work your up if you're a beginner.
  • Keep your back in the same position the entire lift. Don't allow it to go toward the ceiling or towards the floor
  • Use your hips for extension, not your knees.
  • Don't cheat! You could use body momentum with the barbell row, but that's cheating, and cheating will not build muscle fast!


    • Barbell Row Alternative: The Dumbbell Row

    There are a couple of variations to the barbell row. Barbell exercises, like the barbell row, are always better muscle builders than dumbbell exercises like dumbbell rows. Unfortunately, you don't always have a barbell handy to do a barbell row. When there isn't a barbell available, dumbbell exercises are decent alternatives.

    Other barbell-related alternatives to the barbell row include the Pendlay Row and the Reverse-grip Row. The Reverse-grip works the biceps more while the Pendlay puts more emphasis on the upper back. Talk to a gym professional to learn how to do these two lifts correctly.

    How to Military Press / Shoulder Press With Proper Technique And Build Upper Body Strength

    Filed Under: Excercise Leave a Comment

    Donahoe military press

    The military press builds the upper body muscles more fully than the bench press.  Why is that?  It's because the military press and shoulder press, unlike the bench press, uses the entire body.  This lift can be done as either a barbell exercise or a dumbbell exercise.

    The military press is an often ignored lift in workout routines.  Few people realize how much the military press, whether done as a barbell exercise or dumbbell exercise, would benefit from this lift.


    The Muscles The Military Press Works

    There are huge muscle building benefits for lifters who correctly work the military press into his workout programs.  The military press and shoulder press, different names for the same lift...

    Primary Muscles: Shoulders, Upper Chest
    Secondary Muscles: legs, trunk, shoulder, upper chest, and arms.

    When a shoulder press or military press is correctly used in your workout as a barbell exercise or a dumbbell exercise, the upper body muscle gains are enormous.


    How to Perform the Military Press Correctly

    The military press takes a bit of practice to do correctly.  Remember that a shoulder press and military press should be done as a barbell exercise instead of a dumbbell exercise whenever possible.  Dumbbells are okay to use when a barbell isn't available, though.

    Here are the steps to a flawless shoulder press and military press...

    Step 1: Raise the barbell to your chest with your hand shoulder width apart.  This can be done by lifting the barbell straight from the floor or by lifting it off of a power rack.

    Step 2: Lock your legs and hips underneath you.  Feet should be together

    Step 3: Without using your lower body, lift the weight overhead.

    Step 4: Bring the weight back down to your chest in a controlled manner

    If you have to use your lower body to lift the weight, you are either too fatigued to do anymore sets correctly or are lifting too much weight. To help your form take a look at our:


    For Better Form Watch This Military Press Video


    Variation of the Military Press

    A lifter can make muscle building strength gains with this variation.  It can be incorporated into your workout programs when injury or fatigue prevents you from doing the regular military press.

    The Seated Military Press

    This variation is very similar to the regular military press.  But in this one, you are sitting upright on a bench.  A lifter will lift the barbell overhead from chest level just like you do in the regular press.  However, this variation does not work the trunk and legs as much.

    Remember, the military press works the body more than the bench press.  But the bench press works muscles the military press does not, so make room for both.

    How to Bench Press Effectively and With Proper Technique

    Filed Under: Excercise Leave a Comment

    Arnold Schwarzenegger bench pressing

    The bench press is one of the most important upper-body workouts you can incorporate in your wokout routine. This exercise can be used as a key indicator to your own upper body strength.

    So What is a Bench Press? In the simplest terms a bench press is when you lift weight off of your chest, this can be done effectively with a barbell or dumbbells. A bench press is simply The bench press is a very important part of hardgainer workouts.

    A weight lifting bench is all you really need to do the bench press, and many home gyms are appropriately equipped to do this lift. The bench press is a very simply and effective exercise to build your upper body. This article will teach you how to Bench Press effectivelyh with proper technique so you can bench more weight and build a bigger, stronger upper body without injuring yourself.


    The muscles the bench press works


    No lift builds as much muscle in the upper body as the bench press does. These muscles include…

    • Primary muscle: Chest (pecs)
    • Secondary muscle: Triceps
    • Secondary muscle: Shoulders

    If you follow a well designed powerlifting routine that uses the bench press effectively you will build consistent “balanced” strength in your entire upper body.

    How to properly perform a bench press, whether you're using a home gym or a weight lifting bench

    To fully benefit from the bench press and avoid injury, you must perform the lift correctly.

    • Step 1: Lay flat on the weight lifting bench and grip the bar with your hands about 22-28 inches apart, depending on your size. Make sure you use your thumb in the grip.
    • Step 2: Keep your back flat, shoulders back, and chest up.
    • Step 3: Look straight up at the ceiling and lift the bar off the rack. Never concentrate on the bar. If using a home gym setup, look at the wall straight ahead of you.
    • Step 4: Lower the bar to your chest. Make sure the bar taps your chest and your forearms are perpendicular to the floor.
    • Step 5: Lift the bar back up. Never, ever use your back to lift! This is a sure way to injure yourself, setting you back on your hardgainer workouts.


    Safety precautions to ALWAYS use when performing a bench press

    The bench press is notorious for ruining people's workout programs. Lifters often overdo the bench press and subject themselves to overuse injuries. Follow these safety measures to make sure your workouts are never interrupted by injury.

    • Always use a spotter. If you find yourself unable to lift a bar another time, you won't be stuck.
    • Don't lift your back when lifting the bar. This creates "artificial" strength and can lead to injury.
    • Use a power rack.
    • Make sure you are using proper technique. Start your workout programs with little weight and slowly add weight as you perfect your technique.
    • Never lift in excess. Overuse injuries can ruin your workouts.


    Bench press variations for workouts

    These variations of the bench press should be incorporated into your weight lifting workouts. Each lift emphasizes a slightly different muscle group and can evenly work your muscles so even strength distribution is obtained. A gym professional can help you perform these alternatives correctly.

    • Close Grip Bench Press: Emphasizes triceps.
    • Reverse Grip Bench Press: Reverse the way your palms face. Emphasizes triceps.
    • Incline Bench Press: Emphasizes shoulders.
    • Decline Bench Press: Lets you bench press more weight.

    Your workouts should emphasize the regular bench press, but these variations can be added for variety and to give your regular "bench muscles" a break.

    One final note. This article mentioned the use of home gyms when doing the bench press. Don't use a machine unless you absolutely have to. Barbell workouts are much more effective than machine workouts.

    « Older Posts
    Newer Posts »