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.
Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.
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.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
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.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
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.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
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.
Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.
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.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
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.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
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.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
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:
Author: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our new video guide showing the five steps to a more powerful physique and the best shoulder building exercises.
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