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?
In this post we shall show you the facts and help you get a solid routine in place.
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.
If you are chasing a quicker return for your efforts in the gym leave behind your existing routine and try our advice for a month or two.
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...
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
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.
Despite being a very easy to follow concept you will notice fabulous results from that. It will stop you from hitting a plateau as you will be forced to increase the weight once you can lift it for twelve repetitions with good technique.
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.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
In this post we shall show you the facts and help you get a solid routine in place.
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.
If you are chasing a quicker return for your efforts in the gym leave behind your existing routine and try our advice for a month or two.
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...
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
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.
Despite being a very easy to follow concept you will notice fabulous results from that. It will stop you from hitting a plateau as you will be forced to increase the weight once you can lift it for twelve repetitions with good technique.
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.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
About the Author:
About the Coach: Russ Howe PTI is a popular personal trainer. See 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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