When you go to the gym, it is very likely you witness people performing a stretched-out array of lifting and exercising techniques, and while these " exotic " techniques do work for certain muscle groups and specific befitting outcomes, but for pure strength and mass building, the same basic lifting techniques people have always done are neatly the most effective. Bench press, military press, squats, pull - ups and dips are still the most effective way to efficiently build mass and increase strength.
I won ' t go into heterogeneous rep sets and particular lifts; this is more of a general guide to productive lifting. It is directed by a simple concept: lift as much weight as possible. Sounds simple right, it is, but it ' s feasibly not what you ' re thinking. A simple mathematic equation explains this concept: pounds mouth music reps touch sets = total lbs. lifted. If you lift 100lbs. in weight for 10 repetitions for 3 sets, the equation looks like this: 100lbs smacker 10reps touch 3sets = 3000lbs. total. Now if your goal is strength and mass, you should increase your weight approx. 35 - 45 %, reduce your repetitions to 5, but increase your sets to 5, then the equation looks like this: 140lbs. kissy face 5reps smacker 5sets = 3500lbs. giving you an extra 500lbs. lifted ( or a 17 % increase ) per set circle, thence building mass and strength faster than mean 10rep 3set lifts. This mainly only applies to the more basic core exercises such as bench press, pull ups, military press, and squats.
The second basic principle of effective mass and strength building is to hold dear that resting your muscles is JUST AS important as the workout itself. Muscle doesn ' t build while you ' re working out, it builds during the rest periods in between workouts ( mainly at night while you sleep ). Forasmuch as, if you are going to work out back to back days you need to make indubitable you don ' t use the same muscle sort ( s ) as you did the day before. I like to think of it as having main muscle " groups ". They are not technically grouped muscles, but you ' ll realize what I miserly in a second. When you do a bench press the two major muscles involved are your chest muscles and triceps. So we ' ll call that muscle cluster 1. When you do a pull - up, the two major muscles involved are your latissimus dorsi ( we ' ll direct to as Lats ) and your biceps. So we ' ll call that muscle mess 2. The last major muscles on your upper body are your shoulder muscles, and when you do a military press you use your shoulder muscles and triceps. So we ' ll call this muscle crew 3. Now you ' ll note that your triceps are involved in two different muscle groups. Therefrom a typical workout continuance would go something like this:
Day 1:
Bench press - 2 different exercises such as regular bench & incline bench, or regular bench and dumbbell press or some variation ( works: chest, triceps )
Butterflies - Using a machine or dumbbells ( 3 sets of 8 or 10 is resultant ) ( works: chest )
Dips / Tricep Extensions - 2 different exercises ( works: triceps )
Day 2:
Pull ups / Lat Pulls - 2 different exercises such as pull - ups and lat pulls, or lat pulls and arched over rows ( works: lats, biceps )
Curls - 2 different exercises such as barbell and dumbbell curls, or barbell and bulletin curls ( works: biceps )
( Would be a good day to sling in your snare and forearm workouts if wanted )
Day 3:
Military Press ( standing or seated ) - 2 different exercises such as barbell dumbbell, standing barbell & seated dumbbell, seated dumbbell & machine or some variation ( works: shoulders, triceps )
Sideward raise / Splurge raise - 3 sets of 10 is energetic ( works: shoulders )
Dips / Tricep Extensions - 2 different exercises ( works: triceps )
Now the principal part of all this is to split up the days you work your triceps.
Whereas they are used in two core muscle groups, to get the most strength building for your chest and shoulders you will want your triceps entirely rested, so as I verbal you can, " lift as much weight as possible ", to get maximum gains.
Lastly, if you ' ve been to your especial GNC you ' ve empitic the plethora of pills and liquids and powders and just about device spare you can think of promising to bulk you up fast. In the head, the most productive and cost effective way to supplement your workout is good ancient fashioned protein. Fish, chicken, eggs, peanuts ( peanut butter ), and milk are all excellent sources of protein. And as for a supplement, protein drinks are the probably the best way to go. Since I ' m not too fond of the thick protein " shakes ", I personally like the clear liquid protein drinks, they taste charitable of like Kool - Aid. One I use usually is IsoPure. They are about $3 - 4 greenback a piece, but they do contain 40 grams of pure protein, and you can drink them down a whole lot easier if you are have dissatisfaction stomaching a blender full of chocolate shake.
Like I verbal this is a basic trick for anyone unfamiliar with fundamental strength and mass building workout regimens. It is by no means a lawful guideline that must be followed to the letter. One of the biggest parts of keeping a regular workout program is not getting burnt out. If you don ' t feel like doing a certain exercise a certain day, don ' t force yourself to do it. People will disagree, but they are the same people that work out as hard as they positively can for 6 weeks then get burnt out for a era, which achieves cipher. Slow and steady wins the race. But if you follow these simple steps, keep it fun and stay persistent, you ' ll this day inspect you ' re achieving your ultimate goal, which is results.
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