Jonathan Wilhoite Blog: How To Build Muscle Safely With The Right Exercises

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How to build muscle safely is the unwritten rule that everybody is aware of but not often used for proper protection and of course, for proper posturing to avoid getting injured while working out.

How To Build Muscle Safely and Consistently

Workout routines don’t just call for physical activity that stretches the muscles or conditions strength for endurance, but also deals with willpower and determination to achieve the results.

Functional Muscle-building Workouts

Workout routines should be done with maximum explosive effort to make it more functional.

Compound Lifting

Doing five or six reps of this basic set with considerable weight places stress on the nervous system while at the same time targeting the fast twitch fiber muscles. This is a good thing because with tempo you may be able to determine which muscle fiber to target.

The strongest fibers are those involved with eccentric reps following a three-second negative, no rest at top or bottom followed by an explosive rep. This can help increase strength and tap into the inner fast-twitch fibers.

Butt Lift Plank

Assume a push up position with the 3 pound dumbbell secured at the crease of your left knee. Cross your left foot behind your right knee and push your buttocks upward as you also left twist your weighted knee until your toes are pointing to the ceiling. Reverse the movement to return to your original position. Do 20 reps then do the same with the opposite leg.

Attitude Butt Lift

Get down on all fours with two 3 pound dumbbells on the left hand. Place your forearms down on the floor crossing together with the right forearms. Rotate the body to the left with the weighted hand and left leg pointed to the ceiling, then return to the original position. Do 40 reps and repeat the same steps on the right side.

Arm Press Jacks

Stand with legs apart and position arms with 3 pound dumbbells at each hand bent at shoulder height. Stretch the arms upward as the hands close in on the dumbbells and return back to original position. Do 20 reps and repeat sequence for the other side.

Third Position Knee Lifts

Stand with the right heel along the arch of the left foot with both hands cupped chin level with 3 pound dumbbells held at each hand. Lift the right leg with both hands spread wide open at shoulder level similar to a lateral press movement then return to original standing position. Do 20 reps and repeat the sequence with the other side.

Alternating Knee Tucks

Assume a plank position with the feet apart, pull the other knee in, then return and allow the other knee to do the same, do 40 reps.

Dumbbell / Kettlebell Woodchopper

Standing with the legs apart hold 3 or 5 lb dumbbells on each hand and rotate your body diagonally to one side and reaching to the other side with an upwards motion. Do 12 reps on each side.

Olympic lift

The clean, snatch and jerk together with all the many variations and movement derivatives can be the most impacting form of weight training that can help accelerate maximum loads in bursts of power and give you results.

The science behind this is that instead of subjecting your mass to traditional muscular fatigue, the quick burst of activity and weight excited your central nervous system.

The action activates the nervous system more efficiently and fire up the fast-twitch muscle fibers to make them more responsive compared to your usual weight training and being able to drop the bar once you complete the lift causes no added muscle damage from the reps and can even increase workout volume and recovery.

Hanging Leg Hip Raise

This is one of the most popular, but also one of the most physically demanding exercises that give optimum effects when working both the abs and the core.

The hanging leg hip raise involves the use of a pull-up bar, since this will be crucial to sustaining the entire stability and static contraction of the core muscles, while the body weight, knees and legs provide the resistance.

Grab hold of the pull up bar with both hands and suspend the body with the legs hanging above ground. Try flexing the hips and lift the knees to waist level, pause, then flex the waist as the knees are being lifted to the chest, pause again, then start bringing the legs and waist down to the starting position.

Windshield Wiper

Lie flat on your back and lift both legs up towards the ceiling with both arms spread apart on the floor. Begin by twisting your lower body to the right without letting your legs touch the floor, then slowly move back up. Do the same movement on the other side. Repeat the movement 12 to 15 times for each side.

Incline Oblique Crunches

Similar to the hanging leg hip raise, this exercise adds resistance with the use of the body weight for a more pronounced effect, using two types of muscle contractions that provides added tension to in the abdomen throughout the routine.

Lie flat on an inclined bench with both feet planted firmly on the ground and hands placed behind the back of the head.

Lift the upper torso to a crunch as you exhale and halfway into the crunch, move your right elbow towards the left knee, making sure that the obliques and abs are also twisting on the same direction.

Log Clean And Press

This works the quads, core, hamstrings, glutes, backs, arms, shoulders, chest and traps. Grip the handles inside the log and assume a starting position for a deadlift by keeping the core strong and back straight. A barbell could substitute for a log apparatus if it is not available.

Lift the log from up to the waist then explode the hips forward to drive the log to the chest. Then lift it upward with outstretched hands overhead until the arms lockout. Use the leg muscles to push the log up when necessary.

Do 8 sets with 8 to10 reps.

Sledge Hammer Tire Slams

Works the core,shoulders, upper and lower backs. Stand approximately a foot or two away from the tyre and wit the right hand gripping the handle on top of the left hand, brace the core and swing the hammer down to hit the tire. Reverse the grip position and repeat the process with the opposite side.

Do 2 sets for 15 seconds in each side.

Battle Ropes

Works the forearms, chest, shoulders and core muscles. Prepare the battle ropes by wrapping it around a pole or stable fixture to prevent it from moving away and pulling you put of position. Stand at both ends of the rope and with feet positioned at shoulder level, hinge forward to at the hips to isolate the upper body and engage the core.

Using both arms, lift the ropes in an alternating fashion and slamming it down on the ground to create a wave. Do this for the duration of the prescribed time and always make sure to breathe freely to also work up the lungs.

Perform 10 sets for 20 seconds on and 20 seconds off.

Prowler Sled

This will pump the core, glutes, quads, calves, hamstrings and shoulders. Do this with a heavy weight load, but would still allow you to move at a moderate pace. Grab the handles of the sled with your arms locked out straight, keeping the back straight and always looking ahead.

Drive the feet into the ground while you move forward by exploding into a sprint. Since this is an explosive workout, make sure to launch explosively with the legs as fast as you possibly can.

Perform 2 sets of 20-meter sprints.

Weighted Box Jumps

Support routines for the hamstrings, calves, core, quads and shoulders. Using light weights during your initial try for first timers, look for a secure bench or a solid box along knee level while experiences trainees could look for an elevated but stable platform or box to do this. With dumbbells held in each hand, do a quarter squat and quickly explode jump upwards to the platform. Stand straight up then move back down again and repeat the process.

Do 2 sets of 5 reps.

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