Do you know what it really takes to build big muscles? Do
you think it’s as simple as buying a gym membership,
training each body once per week, slamming back some protein
shakes and trying to eat as much chicken and tuna possible?
Viola, you are big enough to enter a bodybuilding contest.
Can you imagine it was that easy to build big muscles?
Unfortunately, your monthly gym membership, regular weight
training workouts and casual eating habits, isn’t going to
cut it. Here are five simple steps to getting big muscles
fast :
Squat and Deadlift
Squatting and Deadlifting are known as two of the Big Three
exercises that are responsible for power and mass muscle
building. Consider these two animal exercises the kings of
the jungle! Without them, you do not have a chance of
survival. These two exercises alone, work out about 75% of
your entire musculature, including your traps, shoulders,
arms, back. Gluts, hams, calves and core muscles.
Not to mention the degree of intensity, squats and dead
lifts force your body to release greater volumes of growth
hormone, which results in bigger muscles all over your body.
This spillover effect results in strength gains in all you
other lifts which translates into a more muscular you!
Squatting and dead lifting are especially critical for hard
gainers because of the hormonal spikes affecting the entire
body.
Stick to Compound Exercises
What is going to isolate more muscle fibers? A bench press
or cable cross over? A military press or lateral raise? A
chin up or bicep curl? A dip or tricep kickback? If you ever
hope to get big muscles than compound lifts are not
optional, they are mandatory. Stick to squats, leg presses,
deadlifts, bench preses, barbell rows, pull ups, chin ups,
over head presses, and dips.
If all you do is concentrate on building your puny muscles
like arms and calves, then you will end up with exactly what
you focus on - puny muscles!
Keep Your Rest Periods Honest
When was the last time you were in the gym and you watched
the average guy time his recovery with a stop watch? Stop
watches are not just for endurance athletes but should be
used by every person who is serious about building big
muscles.
Generally, the closer you lift to your one rep max, the
longer the rest period and the higher the number of reps,
the shorter the rest period. This is a crucial variable,
which is often overlooked, yet will determine whether you
create the correct training response.
For example, if you are training for maximal strength which
requires at least 3-5 minutes rest between sets and you are
only taking 2 minutes, you are not giving your nervous
system an honest workout. If you are training for muscle
size which requires shorter 30-90 second style recoveries
but are gazing at the cute girl on the elliptical letting
your rest periods carry over these ranges, you are not
giving your metabolic system an honest workout.
Lastly, how do you know if you are truly stronger if you do
not monitor your rest period? For example, let’s say last
week you bench pressed 135 pounds for four sets of ten. This
week you bench pressed 145 pounds for four sets of ten.
Assuming the rest period was identical for both workouts,
this is a tremendous improvement and a measurable sign of
improvement! However, what if you took an extra minute or
two between each set on the recent workout? This means that
you did not actually become stronger. You just had a longer
rest period!
Conclusion
You now know that building big muscles is not easy as
showing up at the gym and throwing back a few protein
shakes. Apply these three simple steps in your next program
and I promise that you will start building brand new muscles
all over your body.
Vince DelMonte is the author of No Nonsense Muscle Building:
Skinny Guy Secrets To Insane Muscle Gain found at
http://BuildMuscleEasy.com/ ,
He specializes in teaching skinny guys how to build muscle
and gain weight quickly without drugs, supplements and
training less than before.
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