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Get Big Muscles
in 3 Simple Steps
By Vince
DelMonte
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 your 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 muscle all over your body!
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About the
Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy
Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.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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