Bonehead Bodybuilding Blunder #1
Choosing The Wrong Exercises
Everyone knows that lifting weights in the gym is what stimulates muscle growth...
Yet most people never even come close to getting the most out of their workouts, because quite simply, they aren't making effective exercise selections.
This is the most basic choice of all that you could make in the gym...
"What movements am I going to perform to stimulate my muscles to grow?"
With most gyms being flooded with fancy chrome machinery and high-tech workout gismos, almost all trainees have lost sight of the basics and are severely compromising their gains as a result.
Most trainees opt for easier and less challenging exercises without even realizing it, and end up stimulating their muscles to only a fraction of the extent that they would have if they had only chosen the proper lifts.
Proper exercise selection is incredibly straightforward, but when executed properly it will multiply the effectiveness of your workout by many leaps and bounds.
In order to get the most bang for your buck in the gym, your primary focus should be placed on basic, compound, multi-jointed movements. Compound movements involve the use of 2 or more muscle groups at a time (as opposed to "isolation" exercises which only stimulate a single muscle group at a time) and will produce the most dramatic overall anabolic effect on your body.
Compound movements are superior to isolation movements because...
1) They stimulate the most total muscle fiber at one time.
This means that you can work a wide range of muscles by performing only a small number of exercises. For example, the bench press is an awesome compound movement for the chest, but it also stimulates the shoulders and triceps at the same time.
2) They allow you to lift the greatest amount of weight.
This will result in a total body "spill over" effect, and will allow you to increase the amount of weight that you lift in your smaller isolation exercises at a quicker pace.
3) They increase anabolic hormone production.
Muscles do not grow merely by being directly stimulated with weights. Muscle growth also occurs as your body kicks up its production of anabolic muscle-building hormones such as testosterone and growth hormone. The best way to increase the production of these hormones is through the use of intense, compound exercises.
Because of these 3 important factors, compound exercises should form the basis of your entire routine. In fact, the majority of your focus in the gym should be placed on increasing the amount of weight you lift and the number of reps that you perform for all of your compound movements.
Isolation exercises should still be included in your routine to ensure that you achieve total stimulation for every individual muscle group, but they should be viewed as a supplemental part of the routine rather than the core of it.
Here is a list of what we believe to be the top 3 exercises for each major muscle group (In no particular order).
This list includes both compound and isolation exercises...
|Chest ||Back |
1) Barbell Presses (flat/incline/decline)
2) Dumbbell Presses (flat/incline/decline)
3) Wide-Grip Dips
1) Barbell Deadlifts
2) Overhand Wide-Grip Chin-Ups
3) Bent Over Barbell Rows.
|Quads ||Hamstrings |
|1) Barbell Squats |
2) Leg Presses
3) Barbell or Dumbbell Lunges
|1) Stiff-Legged Deadlifts |
2) Lying Leg Curls
3) Good Mornings
|Shoulders ||Biceps |
|1) Standing Military Press |
2) Seated Overhead Dumbbell Press
3) Standing Dumbbell Side Laterals
|1) Standing Barbell Curls |
2) Standing Alternating Dumbbell Curls
3) Cable Curls
|Triceps ||Abs |
1) Cable Pushdowns
2) Narrow-Grip Dips
3) Close-Grip Bench Presses
1) Kneeling Rope Crunches
2) Weighted Decline Crunches
3) Swiss Ball Crunches
|Calves ||Forearms |
1) Standing Machine Calf Raises
2) Seated Machine Calf Raises
3) Leg Press Machine Calf Raises
1) Barbell Wrist Curls
2) Dumbbell Wrist Curls
3) Farmers Walks
By simply following this one piece of advice alone and placing the majority of your focus on the above mentioned lifts, you'll already be taking a huge step towards multiplying your muscle gains literally overnight.
Forget about "standing one-legged swiss ball side laterals" and "one-arm behind-the-back reverse tricep pressdowns"...
If you want the most bang for your buck in the gym, and if you want to slap the most muscle mass onto your frame as you possibly can, stick to the basic lifts.
They cannot be replaced!
I'm glad we got that out of the way, as exercise selection is a very important aspect of structuring a proper training routine.
However, there are many other areas that should be given attention as well if you want to see serious, measurable results from your efforts. This includes...
- Optimum number of sets and reps
- Ideal exercise order
- Training intensity
- Rest periods between sets
- Workout length
- Proper warm-ups
- Rep speed
- Proper breathing
You also need to know how to structure a proper weekly workout schedule by pairing the right muscles together and knowing which days to train them on and why.
In fact, training just one extra day per week or pairing your muscle groups together incorrectly can literally kill your chances of success right on the spot.
We couldn't possibly cover all of those topics in one minicourse...
That's why we highly recommend Sean Nalewanyj's
"Muscle Gain Truth No-Fail System" to teach you everything you need to know about structuring a proper workout...
| || |
Sean covers the entire workout procedure from A to Z, and combines all of this information into his instantly downloadable
"26-Week Workout Plan". The 26-week plan outlines all of the different workout factors we listed above into a simplistic, easy to follow format.
It also comes with a Workout Logbook that you can print off and take to the gym with you. It's simply a matter of filling in the blanks and tracking your progress from week to week.
|And just to make sure that you understand how to properly execute all of the exercises, Sean took the time to create his "Perfect Technique Video Database" where he personally demonstrates over 100 of the most effective weightlifting exercises with a video and detailed written description for each. |
This makes sure that you get the most out of each lift, and also ensures that you won't injure yourself.
The Workout Plan and Video Database are just two of the support modules that come with his complete bodybuilding program, The Muscle Gain Truth No-Fail System, which includes a total of around 15 different items.
We very rarely recommend online muscle-building programs since most of them are useless junk slapped together by some no-name online marketer... but Sean's program is one of the rare gems that we would consider to be a "must-have".
After reviewing around 20 of the most popular programs available, we ranked Sean's product in the #1 spot.
We would strongly encourage you to head over to Sean's website and read about his
best-selling system right away. If you're truly serious about building a shredded,
head-turning body as quickly and easily as you possibly can, then you've got to get your hands on a copy...
Click Here To Visit Sean's Website
Lesson #2 will arrive in just a couple days, so keep your eyes peeled for that.