The 'Big Three' Muscle Building Exercises for Peak Performance in Sports

When you start weight training for peak performance in sports, whether it is for bulking up, improving your sports or for body building, one of the most fascinating objectives will be to get big muscles in double quick time. In order to bulk up with big muscles for the entire body in general, you will need to seriously look into your diet as well as the training. Good training without a nutritional supporting diet will not get you the big muscles that you desire. Please remember that. This article however, focuses on three main ways that you can bulk up in double quick time.

1.Include Squat, Dead lift and Bench Press in Your Training
Squat and dead lift together with the bench press are what we termed the ‘Big Three’ exercises that any aspiring weight trainer needs. When done properly and regularly, the ‘Big Three’ uses 75% of all body muscles in one way or another. The squat might appear to be a leg exercise focusing only on the quadriceps, hamstrings, calves and gluts, but it also utilizes the back, torso and shoulder muscles to support the weight. All these muscles are major muscle groups of the body, hence the usefulness of the squat to work out the bulk of the body for peak performance in sports. Similarly, the dead lift, although deceptively simple to perform uses a whole range of muscles from the shoulders, arms, torsos and legs to support the exercise. The bench press is predominantly an upper body exercise, but the entire upper body is used. These areas include the chest, shoulders, arms and torso. In addition to large number of muscle groups involved, these exercises been heavy power training tools also releases more growth hormones and induce greater stamina training when performed. For a beginner weight trainer, it will be wise to start with these three exercises in your routine so that more muscle groups are worked at one go.

2.Use Compound Exercises in Your TrainingCompound exercises are exercises that uses more than one muscle group. When starting beginner weight training to get big muscles, it is important to make use of as many compound exercises as possible for peak performance in sports. Being a new weight lifter, your muscles are probably not conditioned enough to really focus on isolation training yet. Furthermore, compound exercises, by acting on more muscles, will induce more growth. Another reason for using compound exercises is that fact the energy level of a beginner is not really sufficient yet for advance isolation training. So the advice for these aspiring weight lifters is to stick to compound exercises like squat, dead lift, bench press, barbell rows, pull ups, chin ups, military presses and dips.

3.Use Optimal Rest Time in Your Training
In general, the closer you lift to your one repetition maximum, the longer your required rest period to ensure maximal recovery of energy levels in the muscles. The higher the number of repetitions (further away from a one rep max), the shorter the rest duration required. We must not overlook this important variable in our training. Ensuring that our muscles are rested sufficiently between sets will mean that greater contraction can be forced out of the muscles in subsequent sets for peak performance in sports. This will stimulate the muscles more for greater growth and bigger muscles. Imagine if you start a new set before completely recovering from the last one? Your muscles are basically exhausted and they will not be capable of 100% contraction force for the next set. Less stimulation will occur. Determining the rest interval in between sets comes from experimentation in your training. You have got to feel the muscles after lifting and know the feeling of the ‘pump’ before starting on the next set.

When starting out in weight lifting to get big muscles, one must use the ‘Big Three’ exercises, supplement them with more compound exercises and ensure that sufficient rest is catered for between sets for peak performance in sports. Only by doing so will you be able to work at an optimal level for peak results.