Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
Are you looking to build some serious muscle size and get a ripped, head-turning body as efficiently as possible?
Today I want to share the best bodybuilding exercise out there that can help you accomplish exactly that.
All it requires is:
1) A barbell 2) A flat surface
That's it. Put as much weight on the bar as you can safely handle, and pick it up off the ground while keeping your back straight.
Sounds pretty simple right?
It is, but don't be fooled, because "deadlifts" are by far the best bodybuilding exercise you can possibly perform.
It will work you from finger to neck to toe and stimulate upper body size gains faster than any other lift out there.
That's the good news.
The bad news is that although deadlifts are the best bodybuilding exercise available, they're also extremely intense to perform and might leave you wishing you never entered the gym in the first place.
But if you're truly serious about your results, you'll be able to battle through it and reap the benefits. Heck, if you're like me then you'll actually look forward to them.
The reason why deadlifts are the best bodybuilding exercise is because:
1) They stimulate virtually every muscle group in your body to some degree. 2) They allow you to handle a large amount of weight. 3) They place your entire body under the greatest amount of total stress.
In fact, once you start deadlifting consistently you'll probably notice a "spill over effect", where every one of your other lifts (such as bench presses, chin ups, curls etc.) rapidly increases in weight as well.
While there are many different ways to perform the deadlift, we are going to examine the standard bent-legged version as this is the most common style for bodybuilders.
Proper Deadlift Form
You need to space you feet about shoulder-width part, then grab the bar just outside the distance of your shins.
There is no incorrect grip; you can grip the bar with your palms facing in and out, or use an overhand grip. The key is choosing the grip that is most comfortable for you to use.
You should start the lifting movement from a low, squatted position, positioning the bar near your shins. As you lift the weight into the air with your legs, keep your back in a flat position and tighten your abs. Your head should be up and facing the wall.
Continue to lift the weight until you have reached a standing position. You then want to lower the weight using the same form and technique that you used to raise the weight off the ground.
If needed, you can take a small break to rest the plates on the ground until you catch your breath. Continue to perform the exercise until your form starts to degrade.
I really want to hammer this home: your form on deadlifts should always be virtually perfect. Although it is the best bodybuilding exercise for gaining mass, it is also more difficult than other lift from a technical standpoint.
If you perform your deadlifts incorrectly you'll be placing your lower back at risk for injury.
Always start with lighter weights, get your form down pat and then gradually progress from there.
I recommend deadlifting once per week for 2-3 sets and focusing on gradual, steady improvement in weight and reps each time. A rep range of about 5-7 will work well for this lift
Treat your deadlifts with respect and be prepared for a serious boost to your overall gains.
To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...