| By :
Nick Clipton
Copyright (c) 2010 Nick Clipton Not every one of us is gifted with good body mass, that's why we need to exercise in order to quickly build this. Here are the top 5 exercises to achieve the muscles that you want: Big, firm legs are achieved by doing barbell squats. To perform this exercise, just picture yourself sitting down on a chair and repeating it several times. In a standing position, firmly hold the barbell with both hands and rest the bar on your back, touching your shoulder. With your back straight, slowly lower yourself into a "sitting" position and keep feet flat as you descend. By doing barbell deadlifts you will build overall strength, starting from the mid to the lower section of the back.With knees bent and the back arched, pull the barbell off the floor with your hands until your body is fully outstretched. Descend slowly, pushing your hips back and keeping your back straight.One of the most common exercises done by body builders is the bench press. This can result to big, muscular chests and requires a lot of weight when doing this type of exercise. Lie flat on a support bench and lower the weight down gently, letting the bar touch your chest. Push up slowly, until the weight is over your mouth.The military press is a very effective exercise in achieving shoulder strength especially when done with the previous exercises. This can be done either standing or sitting down. From a sitting or a standing position, grip the barbell and hold it in the level of your shoulders with your hands a bit wider than shoulder width. Elbows should be vertical to the floor. Lift the barbell all the way up and slowly lower the barbell down to the starting position. Just be cautious of your lower back when doing this exercise. If you're on a standing position, make sure that your feet are firmly flat on the floor and make sure that your back is firmly pressed on the seat when in a sitting position. Straight leg deadlifts is an effective exercise for the hamstrings and the gluteal muscles. Like any deadlifts the back should be straight, chest expanded and the head up. In a standing position and with the barbell in front of you, bend your body using your torso (don't bend the knees) and grip the barbell with both hands. Stand straight up and then lower the bar. Remember to keep the knees locked at all times when doing this exercise.
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