Building big, strong muscles isn't about heedlessly throwing around heavy iron. The key is strict technique, concentration on safety under the iron, adequate workout and sufficient rest.
Big exercises build big muscles. There really isn't any room for isolation movement when you have no mass isolate. You have to pump heavy in the lost basic of movements to actually create kick muscularity to begin with.
The big six - bench press, pull downs, dumbbell shoulder press, one-arm dumbbell
downs, squats and deadlifts, when used by a lifter, utilizes all major muscle groups, as well as all of the smaller operative muscles.
Building big, strong muscles isn't about heedlessly throwing around heavy iron. The key is strict technique, concentration on safety under the iron, adequate workout and sufficient rest. Scheduling is a critical issue to ensure that your musculature, after you've introduced a stimulus that force it to adapt and grow both in size and strength, recuperates fully before you pummel it again. And you can't take too
much time off, either, or your gains will come much slower.
The sensible program design would be a four day-per-week split, whereby each body will be trained twice. On day one, do the upper body exercises (bench pull downs, rows the lower body with squats and deadlifts). Take a day off and repeat the two-day cycle, then take the weekends off. As for sets and reps, this is dependent on how your muscles are building up. Research shows that after 1-2 warm up sets, a single all-out effort in the 10-15 rep range is sufficient to tax your muscles. That said, practical application seem to indicate that more than one set is need to get the job done. So, to be safe, aim for 1-3 warm up sets followed by 3-4 all out sets. Each of the final 3-4 working bouts should be taken to total and absolute failure. But ensure you have a spotter to watch you so you don't hurt yourself by dropping a weight you can no longer handle.
The repetition speed you employ for each set should be as follows:
Lower the weight in a three count, reverse direction immediately and push the weight in the same three-count. Pause in a tight contraction for one second in the finish position and repeat. Obviously, the transfer and contraction stages change depending on whether its a pulling or pushing exercise. With the dead lifts, lightly touch the bar to the floor, but do not bounce it. You have to keep your form strict. If necessary, set the bar down, reset your body position and then pull the next dead lift. Last. You must be aware that nutrition plays a key role in your growth and development.
For best results, eat enough food of fuel your workouts without causing you to get fat or too heavy. Your diet should consist of about 55 percent of your total caloric intake in carbs ( whole grains, breads, rice, pasta, fruits, veggies), another 30-35 percent in protein (lean meats, fish, poultry, egg, not fat dairy products), and the remaining
15 percent or so in healthy fats (oils). The truth is, you really are what you ate.
If you consume healthy, muscle building foods, you will be bigger and stronger. To create a muscular body you want, you needn't spend all day in the gym or perform countless exercises.
Link for bench press
Link for pull downs
Link for squats
Link for deadlifts
Link for dumbbell press
Link for dumbbell rows
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