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How to Add Solid Muscle to Any Body
Building muscle is not a mystery. Focusing on the basics or getting back to them is the key to laying a good mass foundation. Follow these tips and start building.
Building muscle is aggressively advertised as an activity that is only accomplished through the use of supplements, hundreds of grams of protein-packed into liquid nutrition, carefully chosen sets and reps that are not to be deviated from, and of course, steroids. Here’s the truth of it: Muscle building is big business.
For 99 out of 100 healthy people who want to build muscle and increase strength, their workouts would begin to yield better results as soon as they shut off the flow of force and fitness advertising and went back to the most basic exercises. What is an essential workout? For this article, it uses as many major muscle groups as possible for the majority of the routine and stimulates smaller supporting muscles as a bonus. To put it another way, 80% of the work is done with compound exercises, and the rest is isolation or specialization work. Read on for a tremendous mass-building workout example.
A Good Muscle Warm-Up
With every workout, warm-up thoroughly. It could mean going through the routine motions with nothing but a bar, stretching, yoga, etc. Prevent injury and warm up, but save some energy for your workout.
- Bodyweight 1/4 squatsx20+Body weight full squats x10-20
- Good mornings + deep squat stretch x10-20 (stretch into the bottom of squat, working elbows inside legs, stretching groin.)
- Helicopter (straight arm rotations) hip, knee, & ankle rotations
Upper Body Building Exercise
If there is one comprehensive movement that works the entire upper body, it is the bench press. To obtain the largest out of this exercise, review the keys below.
- Bench Press: five to eight positions (Correspond on health quality)
- Those estimates must match roughly to 65% of the one-repetition maximum, 75-80%, 90%, and so on.
Understand that when doing the bench press correctly, it is much more than just working the chest and triceps.
- Arch the back and push the feet into the ground from your bent knees; keep abs and butt tight throughout the lift, power-lifting style.
- Grip the bar as though to crush it and pull it apart. It will help engage the lats, which are essentially the platform you’re lifting on. Grip the bar, and this will feel like a completely different exercise when it is over.
- Don’t flare the elbows on the upward motion; bring them in about five degrees.
- Push the bar up in a straight line.
The King of Mass Building Exercises
The squat has long been lauded as the king of mass building exercises, and when you are under the bar with heavyweight, you know why. Perform the following as instructed:
- Back Squat: six to eight positions (depending on fitness level)
- x 12-15, 10, 5, 3, 3, 8.
- Again, if six sets aren’t enough volume, add another three and another at the end for eight. But work for it. Load the bar so that a three rep set makes you think twice before going down with it. It is one of those exercises that can be underestimated for its effectiveness on multiple muscle groups.
- Please take a deep breath and briefly hold it as you go down; push that breath out on the way up. It creates pressure in your midsection, helping stabilize it, if only for a second or two.
- Tighten your abs from the bottom of the pelvis up, and don’t let go. It is the connection between your legs and the bar, so don’t leave it to chance.
- Push your neck back into the bar, look upwards, and arch your back as you push the bar up.
- Don’t look down.
That’s it, and based on the proper execution of these two exercises alone, the body will feel it everywhere. Push hard and perform this three days a week with at least a day between, then two after the third workout. Schedule an extra day for supporting training. Here’s an example:
- Warm-up (something like the one above)
- Giant set: front raises x12/lateral raisesx12/bent-over lateral raisesx12. Perform two to three sets. Don’t rest between exercises.
- Pull-ups (overhand & under)+ heavy rowing one arm bent over row: three to eight reps each x two to three sets. No resting between exercises.
- French press: four to five sets x five to eight reps
- Good mornings with barbell: two to three sets x 12-15 reps
That’s one of many great mass-building workouts that will force muscles all over the body to wake up and grow. Basic? Yes. If you’re advanced, though, and progress is stalling, or you’re not, and you can’t make progress, go back to the basics. Work them hard and simplify everything. Stick with the routine for four to six weeks before adding to it or changing it.
What about after the workout? After all, that’s when the growth happens. Eat a large and steady increase in quality calories. Keep in mind that the body is an adaptive machine that will gradually increase the capacity to eat more calories. Giving it more than it can handle will make it more challenging to process the food properly, resulting in sluggishness and slower recovery.
Are supplements necessary? Most medical doctors and nutritionists recommend taking a multivitamin supplement, and for any athlete, that is a good start. Eating a diet packed with green vegetables, fruits, and plenty of protein should take most of the nutrients needed.
So how much protein? How hard is challenging enough? How much sleep is needed? The answer is up to the individual. Eat a recommended portion of protein, a palm-sized piece of meat, for instance, but add an extra meal or two per day with that same portion. Training should be hard enough that the trainee hits the preset goals for reps and sets or weight. The next workout, it should be hard enough to surpass the previous markers.
There is no mystery; eat right and eat extra, but not too much. Experiment to find the balance. Train very hard and get additional rest. Cut through it and push your body to build mass.