No Nonsense Muscle Building By Vince Delmonte Do you know what it really takes to build big muscles? Do you think its as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isnt going to cut it. Here are five simple steps to getting big muscles fast : Squat and Deadlift Squatting and Deadlifting are known as twoof the Big Three exercises that are responsible for power and mass muscle building.Consider these two animal exercises the kings of the jungle! Without them, you donot have a chance of survival. These two exercises alone, work out about 75% ofyour entire musculature, including your traps, shoulders, arms, back. Gluts, hams,calves and core muscles.Not to mention the degree of intensity, squats and dead lifts force your body torelease greater volumes of growth hormone, which results in bigger muscles all overyour body. This spillover effect results in strength gains in all you other lifts whichtranslates into a more muscular you! Squatting and dead lifting are especially criticalfor hard gainers because of the hormonal spikes affecting the entire body.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 ever hope 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.If all you do is concentrate on building your puny muscles like arms and calves, thenyou will end up with exactly what you focus on – puny muscles!Keep Your Rest Periods HonestWhen was the last time you were in the gym and you watched the average guy timehis recovery with a stop watch? Stop watches are not just for endurance athletes butshould 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 thehigher the number of reps, theshorter the rest period. This is acrucial variable, which is oftenoverlooked, yet will determinewhether you create the correcttraining response.For example, if you are trainingfor maximal strength whichrequires at least 3-5 minutes restbetween sets and you are onlytaking 2 minutes, you are notgiving your nervous system anhonest workout. If you aretraining for muscle size whichrequires shorter 30-90 secondstyle recoveries but are gazingat the cute girl on the ellipticalletting your rest periods carryover these ranges, you are notgiving your metabolic system anhonest workout.Lastly, how do you know if youare truly stronger if you do notmonitor your rest period? Forexample, lets say last week you bench pressed 135 pounds for four sets of ten. Thisweek you bench pressed 145 pounds for four sets of ten. Assuming the rest periodwas identical for both workouts, this is a tremendous improvement and ameasurable sign of improvement! However, what if you took an extra minute or twobetween each set on the recent workout? This means that you did not actuallybecome stronger. You just had a longer rest period!
ConclusionYou now know that building big muscles is not easy as showing up at the gym andthrowing back a few protein shakes. Apply these three simple steps in your nextprogram and I promise that you will start building brand new muscle all over yourbody!About the Author:Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy SecretsTo Insane Muscle Gain found at http://www.VinceDelMonteFitness.com.He specializes in teaching skinny guys how to build muscle and gain weight quicklywithout drugs, supplements and training less than before.