Excess weight during neck exercises, dips, or split squats could put your joints at risk of serious injury. Instead, focus on workouts that include rowing, bench presses and regular squats. Do squats intelligently. Drop the bar onto your back close to the middle of the traps. That will put more pressure on your glutes, hamstrings and hips, and this will allow you to squat press more weight than before. It is imperative that you eat well while trying to build up your muscle.
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