🚨 FOCUS ON THE BIG 3 IF YOU ARE SKINNY
✅ If you were to pick just 3 lifts to do, the bench press, back squat, and deadlift would be the best ones! They all 3 allow you to maximize volume and progress at a very fast rate. Try adding 25-30 pounds to each of these and you will build a significant amount of muscle.
🚨 How to Squat with Barbell
- First, adjust the bar on the squat rack so that it is above your shoulder level. Once you set the bar at the correct height, step under it and place your shoulders across it.
- Grab the barbell with both arms and lift it by pushing your legs while simultaneously straightening your torso.
- Move a few steps away and keep your feet at shoulder-width apart with your toes pointed out. Ensure that your back is kept straight and the head is up. This is your initial position.
- Bend your knees and sit back with the hips to gradually lower the bar while maintaining a straight posture. Continue the downward motion until your hamstrings touch your calves.
- Push the floor with your heel or middle part of your foot while straightening your legs and extending your hips to raise the barbell to the original position.
- Do the desired number of reps.
🚨 Barbell Deadlifts
- Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell.
- As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
🚨 Barbell Bench Press / Chest Press
- Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
- After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
- Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
- Once just above the chest, pause, and then press directly up again, exhaling your breath.
- Continue until all reps are completed and then re-rack the barbell.