When people want to find out how to build muscle there is usually one question they want to ask more than any other. Which exercises are best for getting bigger?
Today we will teach you exactly that and show you how to set up your workout plan for best results.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
That's right, despite the fact that working out has become increasingly more scientific in recent years we still need to return to the very beginning when we want to increase our size and strength. Performing a heavy bench press is still excellent for chest building, shoulder press is still the optimal shoulder building exercise, you get the picture...
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
You are now probably wondering how much weight you need to lift on each exercise to see results so next we'll look into this. Everyone is different, of course, so rather than giving you a weight we'll give you an easy system. Aim your reps towards the 8-12 range. Once you can lift something more than 12 times in a row with good technique it needs to be increased.
That system will keep you constantly pushing for new progress which, in turn, will lead to increased muscle gains.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
Don't forget to rest, too. There is nothing wrong with having days off from training in fact we encourage you to do so because this is when your body grows. Your muscles need time to repair and recover, which happens both when you rest and when you sleep.
The next time you hear a guy at your local gym asking for tips on how to build muscle don't be surprised if you tell him what you have picked up today and he doesn't believe you. He'll probably think it's too simple and go off searching for some over complicated miracle solution which costs him a fortune. As a personal trainer I see that guy every day wherever I work. As long as you don't become him you're doing okay!
Today we will teach you exactly that and show you how to set up your workout plan for best results.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
That's right, despite the fact that working out has become increasingly more scientific in recent years we still need to return to the very beginning when we want to increase our size and strength. Performing a heavy bench press is still excellent for chest building, shoulder press is still the optimal shoulder building exercise, you get the picture...
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
You are now probably wondering how much weight you need to lift on each exercise to see results so next we'll look into this. Everyone is different, of course, so rather than giving you a weight we'll give you an easy system. Aim your reps towards the 8-12 range. Once you can lift something more than 12 times in a row with good technique it needs to be increased.
That system will keep you constantly pushing for new progress which, in turn, will lead to increased muscle gains.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
Don't forget to rest, too. There is nothing wrong with having days off from training in fact we encourage you to do so because this is when your body grows. Your muscles need time to repair and recover, which happens both when you rest and when you sleep.
The next time you hear a guy at your local gym asking for tips on how to build muscle don't be surprised if you tell him what you have picked up today and he doesn't believe you. He'll probably think it's too simple and go off searching for some over complicated miracle solution which costs him a fortune. As a personal trainer I see that guy every day wherever I work. As long as you don't become him you're doing okay!
About the Author:
Creator: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our free video guide giving the 5 principles to a more muscular body and the best shoulder building exercises.
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