Welcome to Westy's Workouts » body building tips http://westysworkouts.com/i Underground Bodybuilding Advice for Serious Weight Trainers & Strength Athletes Wed, 17 Feb 2010 20:46:36 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 MUSCLE BUILDING TIPS #3 ~ Squats, Dips, Bench, BTN Press and Chins ~ Everything A Growing Body Needs! http://westysworkouts.com/i/muscle-building-tips-3-squats-dips-bench-btn-press-and-chins-everything-a-growing-body-needs/ http://westysworkouts.com/i/muscle-building-tips-3-squats-dips-bench-btn-press-and-chins-everything-a-growing-body-needs/#comments Tue, 07 Oct 2008 05:26:56 +0000 Scrampy http://westysworkouts.com/i/?p=37 Building Muscle Tips #3 COMPREHENSIVE EXERCISES FTW! So what are the best exercises anyway? You wanna get big biceps? Gonna do some bicep curls and get massive? Nope… I don’t think so. Now don’t get me wrong, the bicep curl has it’s place. But not in an exercise program designed [...]]]>


Building Muscle Tips #3

COMPREHENSIVE EXERCISES FTW!

So what are the best exercises anyway? You wanna get big biceps? Gonna do some bicep curls and get massive? Nope… I don’t think so. Now don’t get me wrong, the bicep curl has it’s place. But not in an exercise program designed to get you bigger fast.

We’ve got to think about this. What are the best exercises to do if you want to gain muscle and put on some solid weight? Exercises that work out MORE than 1 muscle is better. The reason why is because we want to economize.

We’ve got about a 1 hour window (probably more like 45 minutes) where we can warm up, workout and warm down before our body starts turning from a muscle building machine, into a muscle BURNING machine. We don’t want to burn out muscles. So we want to get as much muscle work done within this time as possible. And the secret is the Comprehensive Exercise.

Building Muscle Tips#3 The Comprehensive Exercise List

Here it is… These are the exercises you’ll need to do in order to work out the most muscles in the least time. Do these exercises often and you’ll pack on large amounts of solid muscle in very little time.

  • Squats

  • Bench Press
  • Deadlifts
  • Standing Military Press
  • Bent Rows
  • Chin-Ups (if you can’t do chins, do Lat Pull Downs)
  • Dips (if you can’t do dips do Decline Dumbell Bench Press with your hands facing each other)

    These last two exercises are optional because the other exercises are so comprehensive that you’ve already worked out your entire body!

    Do them if you’ve still got time and energy during your workouts.

    Do 3 workouts each week, and try to do squats every workout. They’re the foundation of a strong body. They’re the largest muscles in your body. And working them out often will stimulate your body to produce muscle growth hormones more intensely.

    On that note: WORK HARD. These exercises are POWERFUL. So don’t mess with them. Do the exercises and do them with intensity. Lift between 5-7 reps, and do 3 sets each. Lift as much as you can and get someone to spot for you if you’re not confident to start. But make sure you do the work yourself. No slacking!

    The secret to making massive muscle gains in short amounts of time is to stress your body with INTENSE PHYSICAL RESISTANCE TRAINING.

    Use the same weight throughout the sets. i.e. if you start bench with 50kg, use 50kg the whole workout for bench. Change it up next workout by about 2.5% Keep good form and you’ll get great results. Never lift more than you can do 3 sets.

    Before you start your big sets it’s best to start with a couple of warm up sets. The secret here is to increase your resistance in increments.

    For Example:

  • 2 sets x 5 reps with the bar
  • 1 set x 5 reps with 1/4 your max
  • 1 set x 3 reps with 1/2 your max
  • 1 set x 2 reps with 3/4 your max

    You are then ready to commence your workout. Do this warm up for the first exercise you’ll be training, but not on the others. Generally the whole area will be warmed up effectively by your first exercises.

    Building Muscle Tips BONUS!

    The Truth About Building Muscle is the best muscle building guide on the internet today. It’s written by a fella named Sean Nalewanyj

    Download A Sample of his Ebook Here!

    ]]> http://westysworkouts.com/i/muscle-building-tips-3-squats-dips-bench-btn-press-and-chins-everything-a-growing-body-needs/feed/ 0 BUILDING MUSCLE TIPS #5 ~ GET A TRAINING PARTNER TO DOUBLE YOUR GAINS! http://westysworkouts.com/i/building-muscle-tips-5-get-a-training-partner-to-double-your-gains/ http://westysworkouts.com/i/building-muscle-tips-5-get-a-training-partner-to-double-your-gains/#comments Tue, 07 Oct 2008 05:25:32 +0000 Scrampy http://westysworkouts.com/i/?p=33 Building Muscle Tips #5 Get a Training Partner To Double Your Gains! You’ve heard the saying “2 heads are better than 1″ Well, this is certainly true in the field of building muscle. Tips 1 and 3 described the exercises you need to do and why you should do them, and Building Muscle Tips #5 [...]]]>

    Building Muscle Tips #5

    Get a Training Partner To Double Your Gains!

    You’ve heard the saying “2 heads are better than 1″ Well, this is certainly true in the field of building muscle.

    Tips 1 and 3 described the exercises you need to do and why you should do them, and Building Muscle Tips #5 is all about who to do them with (if anyone at all!)

    So why workout with a partner?

    Firstly, you’ll be less likely to slack off. Yeah, you heard me. You’ve been slacking off in the gym. Let’s say you had a training partner who you’ve agreed to train with. You’ve agreed to train hard and make a commitment to do 100%. Do you think you could just say “oh, hey, it’s getting a bit hard now, I think I’ll just do 4 reps instead of going to 5″… NO WAY! If you’ve chosen a good training partner this guy will be busting your balls to get that weight out to 7 reps! NO SLACKING OFF!

    This is the first reason you should choose a committed training partner. You need to be sure your training partner is as motivated as you and about the same physical strength as you (although this is less important it does make it easy to do sets together)

    The second reason is that with a training partner you can physically lift more weight. It’s safe now for you to really test your strength because you’ve got someone you trust to save you when your muscles truly fail.

    Having a spotter is one of the best ways to truly take your muscles to total failure. You’ll know exactly how much you can lift, and when to increase the weight. Often it’s good to have someone there just to stabilize the weight as you lift.

    Building Muscle Tips #5 BONUS!

    How do you choose a good training partner?

    You must find someone committed to training the same days as you. If you’re not able to train on the same days, you’ll find reasons to avoid training. You’ve got to look out for each other, and if you’re feeling like skipping a day, you want your partner to kick your ass back into the gym and make you work harder. Likewise the other way round, if he’s slacking, you want to kick his ass too. Ideally, you don’t want to be chasing each other all over the place just to get there. You want to be spending the efforts while you’re at the gym. It’s better that way.

    You must find someone with the same goals as you. You’ll never get a massive muscular body if all your training partner wants to do is do cardio on the step machine. Don’t go to the gym with your girlfriend and expect to be benching 50kg warm ups guys. It’s never going to happen. Get someone who’s going to challenge you to get to where you want to go, and go there with you.

    You must find someone who’s actually motivated! Yep, there are many people who “say” they want to train, but many just want to talk about it. Going to the gym is not a social visit, it’s not a place to check out the chicks (maybe after the workout though!). It’s a place to get fuckin serious about changing your body. If your partner is not interested in working hard, then ditch him, just like you’d ditch a slacking employee. You’re not getting your investment back and you’re better off doing it alone.

    If you’re really serious about changing your body for the better you’ve got to check out Sean Nalewanyj. He’s the former skinny guy and successful author of The Truth About Building Muscle.
    You won’t find a better building muscle success coach or training partner. (get the audio program and plug it into your ipod while you train!)

    ]]>     http://westysworkouts.com/i/building-muscle-tips-5-get-a-training-partner-to-double-your-gains/feed/ 0