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I see it all the time. Guys in the gym doing set after set of all these
different exercises, and if you looked at these samepeople 3 months from now
they have not really changed physicallyall that much, maybe a little more toned
but nothing reallynoticeable. And the elusive question "How do I build more
muscle" is still the battlecry.
Well guys it is not adding more sets, or adding more reps,it is not adding more
time in the gym? All these isolated typeexercises, are really not going to give
you the lasting muscle that you are looking for. Are you ready for the answer?
Intensity+2compound exercises+lots of rest=lots of muscle.
You only need (2) exercises to build muscle. SQUATS+DEADLIFTS.And i mean all the
muscle you want. The trick is if you putall of your effort into just these 2
exercises I promise youyou will be amazingly surprised at how fast you will
grow.
These 2 exercises have such an "anabolic effect" on the entirebody and nervous
system it is hard to imagine. These are twocompound exercises that will effect
just about every muscle inyour body. Plus the fact when you add in the chemical
equation"testosterone" and "Human Growth hormone" what it does for themuscle
building process no 2 exercise are better.
Too add more muscle you have to do Compound Exercises. This workout is not for
the faint of heart. If done right it is a killer workout believe me when i tell
you it will wipe you out.
You have to provide major muscle stimulus to the larger muscle groups in "short
intense wokouts" with adequate nutrition and rest to override the "catabolic
effect" that breaks down muscle during these intense workouts.
An extra benefit to this workout is you get a great "cardio"workout at the same
time. Because your heart will be pumping out of your chest and your breathing
will be accelerated tremendously. No more riding the bike, or jogging.
Now everybody is different but I will give you a rough guideline to follow. 2-3
days a week, preferably 2 that's it.These are your workout days. I would say
48-72 hrs in between for adequate recovery. Now I did a total of (10) sets. I
startedout doing 25 reps, 20, 15, 10, 5. On each of these 2
exercises.Increasing the weight with each set. See what is right for you."The
Key" is intensity and effort, push yourself to reasonablelimits. Your body will
be spent. 2-3 minute rest periods.
Now you will have to spend a day or two to get the proper weightfor each set,
because you want each set to take you to the max.This type of program you will
know if you have to drop weightor add weight just by how you feel after you
have completed a set. if you feel you could do more add weight to the set.
Ifless you will not be able to do the desired amount of reps.
A question I get is how does this build my upper body? I will tell you from
personal experience my arms grew 2-3 inches without ever doing a bicep curl or
a trcicep ext. or dip. Because again of the overall anabolic effect that it has
on the total body. Think about it? What muscles are you using? Legs, arms,
back, shoulders, arms, chest, (deep breathing).
Now i will tell you this. Most people who read this probablywon't follow my
advice. Why? Because this workout is too difficult for most people, and human
nature being what it ispeople tend to take the easy way out. I have just given
you a shortcut to building muscle and it won't take years. You willsee major
results in "90" days or sooner. It's up to you!
Rest,Rest,Rest, and more rest. This is when your body buildsnew tissue. This is
when you reap the rewards of your hard labordo not compromise this. Take naps
during the day. 6-8 hours anight if you can.
Diet? I was famished on this routine. To accelerate muscle growth I would say to
get lots of protein. Ex. i gram per pound of bodyweight.If you weigh 220 take
in 220 grams. For me I didsmoothies, and protein shakes, 2-3 times a day plus
my regular3-4 meals. Try to get a shake in within an hour after you workout.
And right before you go to bed to slow down muscle wasting. Lots of Fibrous
carbs, and baked potatoe, and yams.I use to bring cans of tuna on the road with
me.
Try to use "Whey" and Casein" protein. One is digested rather fast the other
slowly. They compliment each other. Remember to build muscle you have to take
in "extra calories" to build added muscle weight. And with this workout you
will be burning lots of calories. So pay attention to your diet. If you wantby
adding "creatine" which is a supplement and in red meat, youwill add to the
fullness of the muscle, and volume. But it is not neccesary for results.
So there you have it! Take 2 exercises and call me in the morning!
Who
else? Wants to get in shape fast!I need your advice! "FREE REPORT"by
visiting: http://AskYourFitnessQuestion.com
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