Welcome to Westy's Workouts » Bodybuilding 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