Winston Salem Fitness

By Sean Nalewanyj Natural Bodybuilding Expert & Best-Selling Fitness Author www.Workout-Routines-for-Toning.com
Okay, so you’re looking to pack on some serious muscle mass, right?
You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct?
Good.
In this article I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible.
No, it’s not a bench press or a barbell curl. It doesn’t involve cables or chrome machines. You won’t need a swiss ball or any other fancy gym gadgets.
All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight.
Sounds simple enough, right?
I’m talking, of course, about the undisputed king of all upper body exercises: the deadlift.
If you’re looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world.
That’s the good news.
The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across.
When performed properly, they’ll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn’t come to the gym in the first place. But if it’s serious results that you’re after, this is the price you must pay.
The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you’ll see gains just about everywhere.
The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a “spill over effect”, and will result in new, total body size and strength gains.
For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.
There a few different variations of the deadlift, but in this article we’ll focus on the basic, standard bent-legged version. Let’s go over the proper technique…
Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you.
Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it.
Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.
Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back.
Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.
I recommend performing deadlifts once a week for 1-2 all-out sets.
How many reps should you perform for each set?
Well, deadlifts are such an incredibly effective exercise that they’ll work no matter what rep range you use. My suggestion is to stay in the range of 5-7, but some people go as high as 20. Experiment and see what works best for you.
Treat your deadlifts with respect, and be prepared for the gains of your life.
To learn about some other highly effective growth-producing exercises, visit my website at www.Workout-Routines-for-Toning.com. Most trainees get their exercise selection all wrong in the gym, but luckily you won’t be one of them.

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Want to see the results of your fitness training a lot quicker without putting in a significant amount of additional work and time into your fitness program? Turn your workout routines into super set workout routines and watch how your muscles quickly reacts by toning up and even increasing in size if you choose to lift heavier weights.
That’s right, a minor change in the order you do your exercise can make a major difference in your fitness results. Furthermore, if you include super sets in your workout routines, chances are you will also significantly reduce your workout time.
First let me explain what super sets are. A super set is when you work one muscle, let’s use the chest muscle for example, with an exercise, for example the dumbbell chest press, and then you do a second exercise that works that same muscles, like dumbbell flies immediately after the first chest muscle exercise. Your chest muscles will have to work extra hard doing the second exercise because of muscle fatigue as a result of the extra reps. It’s only logical that the more the muscle has to work the quicker it will respond to the workout. It’s also pretty easy to see how you save time working out this way as well. Let’s say we do both the chest press and the flies on a 55cm resist-a-ball. We could easily knock out these two exercises in 40 to 45 seconds because we have little to nothing to set-up or transition in between the two exercises.
You see, this one example highlights the benefits that a little knowledge and guidance from a certified fitness trainer can help you reach your fitness goals quicker and easier. If your goal is to tone-u by losing body fat weight and improving upon your cardio conditioning, you really don’t need a lot of equipment or a gym membership to accomplish these goals. However, you do need a good workout routine and perhaps some coaching and guidance to ensure you are doing the exercises correctly. Combine your workout routine with a low carb diet and the right attitude and you are on your way to a fitter you spending very little money and a lot less time time.

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