We may think that it’s very easy getting big muscles, just go to the gym, signup with a gym membership, down some protein shakes, maybe eating white meat like chicken. And wah lah, big muscles ready for some serious bodybuilding competition
Can you imagine it was that easy to build big muscles? Unfortunately, it’s not your monthly gym membership, regular weight training workouts and casual eating habits, that’s doing the trick. Take alook at these five simple steps to getting big muscles fast :
Setp 1: Squat and Deadlift
Did you know that Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building?
Well, now you know. Let’s say that these are two exercises that are kings of the jungle! Without them, you do not have a chance of survival. About 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles, comes from these two exercises alone.
And did I mention the degree of intensity, that squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all your other lifts, which of course means a more muscular you!
Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.
Step 2: Stick to Compound Exercises
What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you want to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.
Remember, if you concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!
Step 3: Keep Your Rest Periods Honest
Two words, Stop Watch. When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.
Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which most people often overlooked, yet will determine whether you create the correct training response.
Honestly, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system a justifyable workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute chick on the trademill, letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.
Finally, how would you know if you are truly stronger if you do not monitor your rest period? For example, let’s say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period! Does this make sense? Good.
And so the conclusion is, that now you know that building big muscles is not easy as showing up at the gym and downing a few protein shakes. Why not take my suggestion, and following these 3 simple steps in your next program and I promise that you will start building brand new muscle all over your body! Big muscles to you.