How to increase muscle mass using barbell and dumbbells?

Powerlifting with 6 small training sessions a week for 6 weeks can increase muscle mass by up to 10% according to a Norwegian study. And that isn’t all; physical benefits of regular resistance training include building strength and physical power, strengthening the skeleton as well as building visible muscle and burning fat. The good news is that you too can increase your muscle mass by doing powerlifting-specific strength exercises at home with just two items.

Barbell Exercises

A barbell is an effective powerlifting tool. Lifts with a barbell are compound exercises which recruit a large number of muscles with each lift, creating tension through different muscles and muscle patterns, stimulating and strengthening thousands of nerves. Exercises you can do with a barbell include the bench press which targets the chest, triceps and the front of the shoulders, loading your triceps with more weight than with dips and press downs.

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Dumbbells

Dumbbells can be used in a variety of different exercises targeting the whole body or specific muscle groups providing a range of different positive outcomes. Dumbbell exercises can provide the two types of overload that lead to muscle growth; metabolic and mechanical as well as increasing levels of muscle activation by creating both inter and intramuscular coordination. Powerlifting specific exercises include the goblet squat, squatting while holding a single dumbbell to your front, which is great for good squatting technique.

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Original Source: Powermax Fitness