tilltheend
01-29-2012, 03:54 PM
Want More Muscle? Add More Weight To The Bar!
By Sean Nalewanyj, author of "The Truth About Building Muscle"
It can’t really be that simple, can it? With the endless articles, fancy techniques, contradictory debates, special breakthrough methods and lineups of self-proclaimed "muscle building gurus" all claiming to hold the secrets to massive growth in minimum time…
It can’t ALL be pointing to this one ultimate truth, can it? Yes, there are many subtleties and details that make up a winning muscle building workout plan...
But the simple fact of the matter is that consistently adding more weight to the bar over time REALLY IS the bottom line goal of any effective training routine.
Take all of the most basic compound exercises (such as squats, deadlifts, bench presses, rows, chin-ups, dips and overhead presses), focus on increasing your poundages as quickly as possible... and that ALONE will yield the greatest muscle building effect from your entire workout plan possible. Add a good 150 pounds to your deadlift, 125 pounds to your squat and 100 pounds to your bench press, and I guarantee that as long as your nutrition plan is properly in place, you’ll come back significantly bigger, thicker and more muscular than you’ve ever been in your entire life.
But "they" don’t want to admit it…
All of the other "experts" out there don’t want to tell you that lifting heavier weights is the key to dramatic progress. It's either because they simply don’t know it themselves, or because they’d rather sell you some gimmicky approach based on a new "revolutionary discovery" to put more money in their pockets.
They’d rather have you prancing around the gym like a ballerina... carefully balancing yourself on a swiss ball... performing ridiculous "innovative" exercises... super-setting from lift to lift... “feeling the burn"... focusing on isolation movements... and making use of all kinds of other inefficient methods rather than simply having you place your focus on the core heartbeat that makes any intelligently structured bodybuilding program tick…
And that core heartbeat is consistent progression in weight and reps.
It always has been, and it always will be.
The bottom line is simple…
1) Stimulate an adaptive response from the muscles by training intensely with basic compound exercises.
2) Recover.
3) Do it again, but with greater resistance or additional repetitions.
If you are able to do this week in and week out and are continually coming back to the gym stronger than you were before, you are on the right path. If your strength is stagnant and you aren’t able to progress every single week, you are on the wrong path.
Let me ask you…
How often do you see a guy with skinny legs squatting 400 pounds?
How often do you see a trainee with an unimpressive back and shoulders deadlifting 500 pounds?
What about a lifter with an under-developed chest and triceps cleanly bench pressing 300 pounds?
Almost never.
And why?
It’s because size and strength ARE directly related, and because the bodybuilder who is moving the largest amounts of weight in proper form (and with an effective nutrition plan) will almost always be the biggest guy at the gym.
It’s really that simple.
Yes, there are plenty of other details to implement into your plan if you want the greatest results possible... but when it comes to your workouts at the gym, consistently lifting heavier weights must always be your primary goal.
If you want hype, fluff and filler, then be my guest and follow some fancy "breakthrough" workout plan illogically slapped together by some no-name "expert" without a clue…
But if you want serious, explosive, no B.S muscle building results that will thicken up your entire body and turn you into a powerful mass of muscle as quickly and efficiently as possible, then get back to basics.
Begin performing all of the most basic and challenging compound exercises... execute them with a high level of intensity... write down what you do each week... and place 100% of your focus on "beating the logbook" from workout to workout by adding more weight to the bar and performing more reps.
If you’re able to do this consistently from workout to workout, that powerful and muscular body will be yours before you know it.
By Sean Nalewanyj, author of "The Truth About Building Muscle"
It can’t really be that simple, can it? With the endless articles, fancy techniques, contradictory debates, special breakthrough methods and lineups of self-proclaimed "muscle building gurus" all claiming to hold the secrets to massive growth in minimum time…
It can’t ALL be pointing to this one ultimate truth, can it? Yes, there are many subtleties and details that make up a winning muscle building workout plan...
But the simple fact of the matter is that consistently adding more weight to the bar over time REALLY IS the bottom line goal of any effective training routine.
Take all of the most basic compound exercises (such as squats, deadlifts, bench presses, rows, chin-ups, dips and overhead presses), focus on increasing your poundages as quickly as possible... and that ALONE will yield the greatest muscle building effect from your entire workout plan possible. Add a good 150 pounds to your deadlift, 125 pounds to your squat and 100 pounds to your bench press, and I guarantee that as long as your nutrition plan is properly in place, you’ll come back significantly bigger, thicker and more muscular than you’ve ever been in your entire life.
But "they" don’t want to admit it…
All of the other "experts" out there don’t want to tell you that lifting heavier weights is the key to dramatic progress. It's either because they simply don’t know it themselves, or because they’d rather sell you some gimmicky approach based on a new "revolutionary discovery" to put more money in their pockets.
They’d rather have you prancing around the gym like a ballerina... carefully balancing yourself on a swiss ball... performing ridiculous "innovative" exercises... super-setting from lift to lift... “feeling the burn"... focusing on isolation movements... and making use of all kinds of other inefficient methods rather than simply having you place your focus on the core heartbeat that makes any intelligently structured bodybuilding program tick…
And that core heartbeat is consistent progression in weight and reps.
It always has been, and it always will be.
The bottom line is simple…
1) Stimulate an adaptive response from the muscles by training intensely with basic compound exercises.
2) Recover.
3) Do it again, but with greater resistance or additional repetitions.
If you are able to do this week in and week out and are continually coming back to the gym stronger than you were before, you are on the right path. If your strength is stagnant and you aren’t able to progress every single week, you are on the wrong path.
Let me ask you…
How often do you see a guy with skinny legs squatting 400 pounds?
How often do you see a trainee with an unimpressive back and shoulders deadlifting 500 pounds?
What about a lifter with an under-developed chest and triceps cleanly bench pressing 300 pounds?
Almost never.
And why?
It’s because size and strength ARE directly related, and because the bodybuilder who is moving the largest amounts of weight in proper form (and with an effective nutrition plan) will almost always be the biggest guy at the gym.
It’s really that simple.
Yes, there are plenty of other details to implement into your plan if you want the greatest results possible... but when it comes to your workouts at the gym, consistently lifting heavier weights must always be your primary goal.
If you want hype, fluff and filler, then be my guest and follow some fancy "breakthrough" workout plan illogically slapped together by some no-name "expert" without a clue…
But if you want serious, explosive, no B.S muscle building results that will thicken up your entire body and turn you into a powerful mass of muscle as quickly and efficiently as possible, then get back to basics.
Begin performing all of the most basic and challenging compound exercises... execute them with a high level of intensity... write down what you do each week... and place 100% of your focus on "beating the logbook" from workout to workout by adding more weight to the bar and performing more reps.
If you’re able to do this consistently from workout to workout, that powerful and muscular body will be yours before you know it.