There are some new exercises to build muscle in town that will build muscle mass better than any other exercise. It has proven so successful that many weight gain and bulking programs use it exclusively, or in concert with one or two other exercises, with the set of exercises conducted only two days a week. It is reported that some people using this exercise routine have gained up to thirty pounds of muscle in only eight weeks. The exercise is a variant of the squats exercise, called breathing squats. The major difference between the two is with breathing squats you do twenty reps instead of ten, with the barbell loaded with the same weight that you would use for regular squats, and you practice a different breathing regimen. Most bodybuilders perform squats rapidly, allowing only a second or so for rest between reps. With breathing squats, however, you take three huge deep breaths, inhaling deeply and exhaling forcefully, between each rep.
Without exaggeration, this is probably the best exercise to build muscle, and will probably be one of the most demanding exercises you will ever practice, but the result will be worth the effort. Perform the squats and the breathing as described above and shoot for twenty reps. You’ll undoubtedly begin to tire after ten reps, because that is all you are used to. If you need to take more breaths between reps, go ahead, but don’t give up. Keep going, regardless of the weakness you will probably feel, for the full twenty reps. Experience shows that by the time you reach the twentieth rep, you’ll be exhausted. You’re chest will feel twice as large as it normally does, and your legs will feel like rubber.
With the breathing squats behind you now, take a dumbbell, twenty to forty pounds, lie down on a bench, and perform twenty pullovers. Each time you lower the weight, take a deep breath and really expand and stretch your rib cage. As you elevate the weight, blow all the air out forcefully. Do twenty pullover reps. This will stretch out your ribcage expanding the room in your upper body for additional growth. This will expand your ribcage, increase the size of your chest and shoulders, and give you a powerful look.
The weight used for the pullovers is not important to the exercise to build muscle. The emphasis is upon the stretch. These breathing squats, although demanding, when performed properly will have you packing on more pounds than you thought possible in only a few months. Of course you have to eat right to provide the nutrients that the body will need. Fortunately, full benefits from the breathing squat exercises will be affected by performing the exercise only a couple of times each week.
As was explained above, this is not one of the easy exercises to build muscle. It is a routine that is designed to fit into an accelerated program for weight gain and bulking up. The breathing squats will stimulate muscle growth faster than any other exercise routine you could attempt. It is so physically demanding that you should limit other exercises to ensure that your body gets enough rest to recover from the breathing squats regimen. Make sure that you follow the pointers given below to ensure that you get the most benefit from your intense labor.
* When you squat, go all the way down. Half way or three-quarters of the way won’t provide the challenge and the benefit expected.
* Increase the weight on the barbell by five pounds each workout to maximize the challenge. Your legs will respond well to the challenge.
* Work your way up to a bar weight of 225 pounds for one set of twenty reps for the most noticeable results.
* Remember to breath as deeply as possible and exhale forcefully between reps. This is critical to the exercise and crucial to changing the look and strength of your upper body.
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