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muscle building
most effective weightlifting routines, exercises and diets
Muscle building is not easy. If it was, everyone you know would be 250lbs of pure muscle. Muscle building takes time and effort, and if you aren't willing to dedicate your time and put in extreme amounts of effort, then you are wasting your time. However, if you fully understand the amount of dedication that is needed, then read on and lets get down to business.
Muscle building requires 3 steps. Step 1 and the most important step is the weightlifting, which must be done correctly. This includes your workout routines and programs, as well as the actual exercises that you do. Your workout routine must allow your entire body to get the best workout it can (so that you are not overtraining), and you must do the most effective muscle building exercises. There are tons of different exercises and machines for each muscle group, but there are just 4 that have the greatest effect. These 4 exercises are your "compound" movements. Let me explain.
The most effective muscle building exercises are compound movements. Compound movements are exercises that require your body to use more than one muscle. For example, bicep curls will only require your body to use your biceps. This is known as an isolation exercise. An exercise like the bench press, which mainly requires the use of your chest, but secondarily requires your triceps and shoulders is a compound movement. Including the bench press, there are 4 weightlifting exercises that MUST be included in your workout routines.
The 4 biggest, most effective, muscle building exercises are Squats, Deadlifts, the Bench Press and the Military Press. All 4 are compound movements and all 4 are are extremely important to your workout. The main exercise of your chest workout should be the bench press, the main exercise of your leg workout should be squats, the main exercise of your back workout should be deadlifts and the main exercise of your shoulder workout should be the military press. Exercises like dumbell flyes which works the chest, leg extensions which works the legs, lat pulldowns which works the back and lateral raises which works the shoulders are all fine exercises and I do every one of them, however, the "big 4" exercises are the ones that will allow you to gain the most muscle, size and strength. (Click here for more info on workout routines and programs)
Muscle building step number 2 is your diet. Diets are just as important as the actual weightlifting, because if you aren't eating to grow, then you will NOT grow. You have to eat big, to lift big, to get big. Say that over and over again to yourself until you fully understand it. Some of the diet basics are eating at least 1 gram of protein per pound of bodyweight EVERY DAY whether you worked out that day or not. Protein is the building block of muscle. If you can't get at least 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder and bars. Most people use them, and so do I. Click here for more info on protein supplements. Eating very little (if any) saturated fat is important as well. You want to get big, but you don't want to get fat. Also stay away from the rest of the junk food like cookies, candy, cake, anything high in sugar, soda, fast food, fried food, etc. and make sure you are eating enough calories! You have to eat big to get big, remember? (Click here for more info on how to gain weight)
Muscle building step number 3 is "everything else." This includes overtraining and giving your body enough time to rest and recover from your workouts. Make sure you are not overtraining! Overtraining can be just as bad as not training at all. (Click here to learn more about overtraining) This step also includes motivation and dedication. If you aren't consistent, then you are wasting your time. You must stay dedicated and stay motivated. The results won't come easy, and they won't come very fast either, so stay dedicated, and stay consistent, and do all 3 steps correctly, and the muscle building results WILL come!
most effective weightlifting routines, exercises and diets
Muscle building is not easy. If it was, everyone you know would be 250lbs of pure muscle. Muscle building takes time and effort, and if you aren't willing to dedicate your time and put in extreme amounts of effort, then you are wasting your time. However, if you fully understand the amount of dedication that is needed, then read on and lets get down to business.
Muscle building requires 3 steps. Step 1 and the most important step is the weightlifting, which must be done correctly. This includes your workout routines and programs, as well as the actual exercises that you do. Your workout routine must allow your entire body to get the best workout it can (so that you are not overtraining), and you must do the most effective muscle building exercises. There are tons of different exercises and machines for each muscle group, but there are just 4 that have the greatest effect. These 4 exercises are your "compound" movements. Let me explain.
The most effective muscle building exercises are compound movements. Compound movements are exercises that require your body to use more than one muscle. For example, bicep curls will only require your body to use your biceps. This is known as an isolation exercise. An exercise like the bench press, which mainly requires the use of your chest, but secondarily requires your triceps and shoulders is a compound movement. Including the bench press, there are 4 weightlifting exercises that MUST be included in your workout routines.
The 4 biggest, most effective, muscle building exercises are Squats, Deadlifts, the Bench Press and the Military Press. All 4 are compound movements and all 4 are are extremely important to your workout. The main exercise of your chest workout should be the bench press, the main exercise of your leg workout should be squats, the main exercise of your back workout should be deadlifts and the main exercise of your shoulder workout should be the military press. Exercises like dumbell flyes which works the chest, leg extensions which works the legs, lat pulldowns which works the back and lateral raises which works the shoulders are all fine exercises and I do every one of them, however, the "big 4" exercises are the ones that will allow you to gain the most muscle, size and strength. (Click here for more info on workout routines and programs)
Muscle building step number 2 is your diet. Diets are just as important as the actual weightlifting, because if you aren't eating to grow, then you will NOT grow. You have to eat big, to lift big, to get big. Say that over and over again to yourself until you fully understand it. Some of the diet basics are eating at least 1 gram of protein per pound of bodyweight EVERY DAY whether you worked out that day or not. Protein is the building block of muscle. If you can't get at least 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder and bars. Most people use them, and so do I. Click here for more info on protein supplements. Eating very little (if any) saturated fat is important as well. You want to get big, but you don't want to get fat. Also stay away from the rest of the junk food like cookies, candy, cake, anything high in sugar, soda, fast food, fried food, etc. and make sure you are eating enough calories! You have to eat big to get big, remember? (Click here for more info on how to gain weight)
Muscle building step number 3 is "everything else." This includes overtraining and giving your body enough time to rest and recover from your workouts. Make sure you are not overtraining! Overtraining can be just as bad as not training at all. (Click here to learn more about overtraining) This step also includes motivation and dedication. If you aren't consistent, then you are wasting your time. You must stay dedicated and stay motivated. The results won't come easy, and they won't come very fast either, so stay dedicated, and stay consistent, and do all 3 steps correctly, and the muscle building results WILL come!