Sick and tired of not gaining the results you want? That's because you're not working out "smart". Read this article to find out what you're missing.
Repetition
Our primary focus will be increasing muscle volume. This means you'll need to do reps of 8~12. Common mistakes include focusing on doing reps of below 4, which focuses on strength training and doing reps above 14, which focuses on endurance. Complete at least 3 sets per exercise. The 4th set can be an extra to give your muscles an extra boost. Work your larger muscles hard, then isolate out the smaller muscles. You won't want a disproportionate body (large arms, no chest is common).
Your muscles grow in size when they are resting and repairing from the tears they've sustained during the work out. That is why in every session you must always grind out those 1~3 extra reps when you're at the "giving up" point. Take 3 deep breathes between each rep and grind them out!
If you can make 12~15 reps, this is a sign that you need to increase the weights. Then repeat the process.
Exercising isn't much of a rocket science, and chances are you probably knew that last paragraph. Let's move on to working your core and legs.
Core, Legs
If you want to get ripped - wide pecs and lats, boulders for shoulders, and nice cut arms - you also need to work out your core and legs. If you don't, you're limiting yourself.
I don't consider doing crunches and sit ups as a core exercise. Core exercise is more like doing dead lifts and squats. Your core is the foundation of your body's muscles - the stronger you core, the stronger your other muscles become because all your muscles are connected.
While you can isolate muscles in the upper body, you want to do compound exercises like the dead lift for your core and legs. This is especially true since you want your upper body to look more ripped than your lower body.
Your core and legs limit how strong and big your upper body can get. This is why it is important to work your core and legs - by doing compound exercises, you are allowing your entire body frame to grow bigger, and thus gain more upper body muscle.
Now that we've covered the work out portion of gaining muscle, let's talk about the nutrition portion.
Diet and Nutrition
Nutrition is a complex topic, but here are some guidelines and tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
3. Your protein supply in your blood stream depletes every 3 hours, so it's important to have a meal - a complex carb and protein - every 3~4 hours.
3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. Eat more food by 20%. Separate your meals into smaller more frequent meals that you should eat every 3~4 hours.
6. Your macronutrient ratio (in calories) should be around 50% carbs, 30% protein, 20% fats. But everyone's body is unique and you can tweak it for your individual needs.
Let's briefly summarize what we've learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.
What Do I Do Now? - 15266
Repetition
Our primary focus will be increasing muscle volume. This means you'll need to do reps of 8~12. Common mistakes include focusing on doing reps of below 4, which focuses on strength training and doing reps above 14, which focuses on endurance. Complete at least 3 sets per exercise. The 4th set can be an extra to give your muscles an extra boost. Work your larger muscles hard, then isolate out the smaller muscles. You won't want a disproportionate body (large arms, no chest is common).
Your muscles grow in size when they are resting and repairing from the tears they've sustained during the work out. That is why in every session you must always grind out those 1~3 extra reps when you're at the "giving up" point. Take 3 deep breathes between each rep and grind them out!
If you can make 12~15 reps, this is a sign that you need to increase the weights. Then repeat the process.
Exercising isn't much of a rocket science, and chances are you probably knew that last paragraph. Let's move on to working your core and legs.
Core, Legs
If you want to get ripped - wide pecs and lats, boulders for shoulders, and nice cut arms - you also need to work out your core and legs. If you don't, you're limiting yourself.
I don't consider doing crunches and sit ups as a core exercise. Core exercise is more like doing dead lifts and squats. Your core is the foundation of your body's muscles - the stronger you core, the stronger your other muscles become because all your muscles are connected.
While you can isolate muscles in the upper body, you want to do compound exercises like the dead lift for your core and legs. This is especially true since you want your upper body to look more ripped than your lower body.
Your core and legs limit how strong and big your upper body can get. This is why it is important to work your core and legs - by doing compound exercises, you are allowing your entire body frame to grow bigger, and thus gain more upper body muscle.
Now that we've covered the work out portion of gaining muscle, let's talk about the nutrition portion.
Diet and Nutrition
Nutrition is a complex topic, but here are some guidelines and tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
3. Your protein supply in your blood stream depletes every 3 hours, so it's important to have a meal - a complex carb and protein - every 3~4 hours.
3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. Eat more food by 20%. Separate your meals into smaller more frequent meals that you should eat every 3~4 hours.
6. Your macronutrient ratio (in calories) should be around 50% carbs, 30% protein, 20% fats. But everyone's body is unique and you can tweak it for your individual needs.
Let's briefly summarize what we've learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.
What Do I Do Now? - 15266
About the Author:
Now you know the fundamentals. But you'll eventually need a more structured program. You'll also need to know how to lower your body fat into the 5~9% range where your six pack will show. Check out this 52-week body transformation program. Browse through other programs as well! Start today!
