I hate to break it to you, but building muscleis not as fancy, sexy or ‘cutting edge’ as magazines and other websites make it. To be honest, the universal principles of packing on slabsof muscle is pretty boring.
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The magazines and certain websites will try and convince you otherwise. Don’t follow the mooing herd! Here is some of the ‘meat and potatoes’ for weight training to force muscle growth quickly.
Bodyweight Exercises First
Most guys want to build the 10th floor of the buildingbefore they have built the first floor. Regardless of your goals, this is your first step.
You have no freaking business using weights if you can’t stabilize, control and move your own body weight.
Yet so many people ignore this. Probably because it looks better to Lat Pull-down 150 pounds with a violent pull than struggle with 3 or 4 chin ups…
Unless your bodyweight is overly obese, then get use to bodyweight exercises. Don’t worry, the heavy weights will come soon!
Here are a few standards to aim for:
-Pushups – 60+
-Wide Grip Pullups – 20+
-Dips – 40 +
-Chin Ups – 20 +
-1 – Leg Squats (butt to the floor) – 10+
-Hand Stand Pushups (if you are really ambitious) – 5+
Too easy? Try a second or third set!
To build serious mass, you will eventually have to weight train with very heavy weights. ‘Heavy’ is a relative term which means the weight must stimulate the maximal amount of muscle fibers. Your body wishes to do the least amount of work possible.
Light weights will not recruit the untouched and untrained muscle fibers that you have been missing. Heavy weights will stimulate the central nervous system into more mass.
Strength and muscle size are relative, the stronger you become the more muscle mass your body will require. So rest assured, if you are getting stronger the mass will follow.
To get a muscle to grow you have to give it a better damn good reason too; you need to recruit more muscle fibers, a more powerful muscle contraction and more intensity.
Understand that your muscles DO NOT want togrow. This is YOUR goal, not your bodies goal. Muscle is a costly tissue to keep on your body. If you go to the gym and lift within your bodies threshold than there is no reason for your muscles to grow. They will just laugh back at you!
In my program I teach a very powerful technique that allows you to use HIGH REPS AND HEAVY WEIGHTS…tests have shown that this is whe maximum hypertrophy occurs.
Personally, I have never seen this any where before!
The paradox is that almost ALL conventional trainingprograms found in magazines and websites force your body to lift sub-maximal weights because the workouts are so damn long, and it is literally impossible to train long and hard at the same time.
Train Less Than 60 Minutes
Less is often more. Many believe that more is better.This is completely false when it comes to building muscle naturally.
Our natural testosterone levels ( a key factor for muscle growth) can actually be suppressed by long marathon training sessions.
By setting a shorter pre-set training time you will beallowed and forced to raise the intensity of each workout. Intensity will always trump volume if you are not on drugs.
Stick to Compound Movements
I can’t stress this enough. Don’t waste yourtime with isolation exercises that do not allow you to use heavy weights, stimulate the maximal amount of muscle and only eat into your energy reserves and delay your recovery.
Focus on the ‘bread and butter’ movements such as:
-Bent Over Rows
-Close Grip Presses
Trust me! They will overload your central nervous system and muscular system like no other machine. They will providean effective workout in a very short period of time.
FULLY Recuperate and Recover
I question anybodies recovery ability to train more than three, maybe four, times per week if they are training for mass and drug free.
Just because your muscles ‘feel’ recovered does not mean your immune system, central nervous system, and hormonal system have FULLY recovered. These systems typically take longer than your muscles and are critical to the musclebuilding process.
If you return to the gym when you are not fully recovered – how will you overload your muscles? How will you ‘out do’ yourself? How will you lift heavier weights with more intensity? YOU WILL NOT!
So basically you will just put your body into a deeper hole, delay the recovery process, and enter the early stages of over-training.
Muscle growth does not occur in the gym it occurs when you are resting. Days off between workouts are one of the most effective and easiest to apply secrets to insane muscle gain!
That’s it, nothing fancy – just effective tipsyou can start using today!
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Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.comHe specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain foundat VinceDelMonteFitness.comHe specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.