Bonehead Bodybuilding Blunder #1  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.
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.
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...
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 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. We couldn't possibly cover all of those topics in one minicourse...
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Best Regards, Rocky |
