Three ways to build muscle

Three ways to build muscle include deadlifts, dumbbell farmer's walks, and pull-ups. The main purpose of the deadlift is to develop strong grip strength. Dumbbell farmer's walks also exercise grip strength and arm strength. Pull-ups are a relatively difficult exercise for some people. The reason is that these people do not exercise enough and their grip strength is insufficient, so they cannot do pull-ups. Of course, there are other exercise methods, but these three methods are the most effective for grip strength training.

1. Deadlift: Deadlift requires extremely strong grip strength. If there is no grip strength, then no matter how strong the leg strength and waist and back strength are, they will not be able to pull up to the maximum force without the help of magnesium powder. Therefore, deadlift is one of the best ways to train grip strength. However, due to the characteristics of deadlifts, that is, it is difficult for the waist and back to recover in a short period of time, deadlifts are not a good method for training grip strength and forearm muscles from a comprehensive perspective.

2. Dumbbell farmer's walk/dumbbell/barbell shrug: Both farmer's walk and shrug require strong grip strength, otherwise you will not only fail to complete the shrug, but you will not be able to complete the farmer's walk either. In addition, shrugs and farmer's walks require a huge contribution from the trapezius muscles.

3. Pull-ups: Many people report that they cannot do pull-ups, and it often comes down to lack of grip strength. Because grip strength does not mean that you have grip strength just by holding it, but it depends on the strength of the forearm muscles to drive the body up, so grip strength is very important for pull-ups. Of course, this does not mean that the latissimus dorsi and other back muscles that determine a person's climbing ability are not important, but in comparison, pull-ups require greater grip strength in the initial stage.

Among the three methods of muscle training, some people may think that the farmer's walk cannot achieve a good training effect. In fact, the dumbbell farmer's walk can not only train strong grip strength, but it is also a very good training method for the trapezius muscles and forearm muscle groups. Moreover, compared with other exercise methods, dumbbell farmer's walks do not require long rest periods and are more efficient.