So you want to bulk up and stop looking like girly man? Keep working out but you don't notice any gains? Finish this article and you'll find what you were missing!
Repetition and Sets
The proper number of reps to increase volume is 8~12. Around 4 or below focuses on strength training and more than 12 focuses on endurance. Focus on completing at least 3 sets per exercise per muscle group. Begin with the larger muscle groups before working out the smaller muscles. You must work your muscles hard, to tear them for future repair.
It is during this repair that your muscles increase in size. You should be breathing hard, and you should be wanting to quit during the set. When you do feel like quitting, this is where you must exert that one last strength and grind out 1~3 more reps. Take your time during this crucial part; NEVER say to yourself, "Next time". Take your time to breathe hard. You can even take 3 deep breathes, which is what I personally do when I push myself.
If you can lift the weight more than 12 reps, move up a notch. Repeat the process.
Exercising the upper body isn't too complex. Let's talk about the core and legs.
Core, Legs
For you, "being ripped" probably means having big pecs, wide triangular lats, boulders for shoulders, and nice cut arms. Unfortunately, this usually makes people work out only their upper body. If you neglect your core and legs, you're limiting how much you can "gain" in your upper body.
The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.
Your core exercises - the dead lift and squat - should be compound exercises; isolating your upper body (after the compound ones) will give you that ripped look but compound exercises will give you strength as well as volume and that is what you're striving for. Your core will support all your other muscles for further growth.
By doing your core exercises, you increase the limit of growth your upper body can reach. Without them, you'll just hit a plateau.
Now that we've covered the work out portion of gaining muscle, let's talk about the nutrition portion.
Diet and Nutrition
Diet and nutrition is a difficult subject so here are some brief tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
3. Your protein supply in your blood stream depletes every 3 hours, so it's important to have a meal - a complex carb and protein - every 3~4 hours.
3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. Increase your calorie intake by approximately 20% but eat your food in smaller more frequent meals every 3~4 hours.
6. Your macronutrient ratio should be 50% carbs, 30% protein, 20% fats.
Let's briefly summarize what we've learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.
So Now What?
Repetition and Sets
The proper number of reps to increase volume is 8~12. Around 4 or below focuses on strength training and more than 12 focuses on endurance. Focus on completing at least 3 sets per exercise per muscle group. Begin with the larger muscle groups before working out the smaller muscles. You must work your muscles hard, to tear them for future repair.
It is during this repair that your muscles increase in size. You should be breathing hard, and you should be wanting to quit during the set. When you do feel like quitting, this is where you must exert that one last strength and grind out 1~3 more reps. Take your time during this crucial part; NEVER say to yourself, "Next time". Take your time to breathe hard. You can even take 3 deep breathes, which is what I personally do when I push myself.
If you can lift the weight more than 12 reps, move up a notch. Repeat the process.
Exercising the upper body isn't too complex. Let's talk about the core and legs.
Core, Legs
For you, "being ripped" probably means having big pecs, wide triangular lats, boulders for shoulders, and nice cut arms. Unfortunately, this usually makes people work out only their upper body. If you neglect your core and legs, you're limiting how much you can "gain" in your upper body.
The dead lift and the squat are the primary core exercises. Core exercises strengthen your foundation and consequently, your other muscles become stronger as well.
Your core exercises - the dead lift and squat - should be compound exercises; isolating your upper body (after the compound ones) will give you that ripped look but compound exercises will give you strength as well as volume and that is what you're striving for. Your core will support all your other muscles for further growth.
By doing your core exercises, you increase the limit of growth your upper body can reach. Without them, you'll just hit a plateau.
Now that we've covered the work out portion of gaining muscle, let's talk about the nutrition portion.
Diet and Nutrition
Diet and nutrition is a difficult subject so here are some brief tips:
1. Avoid eating too much simple carbs like high fructose corn syrup. Processing too much simple carbs causes insulin spikes and crashes that promote fat storage.
3. Your protein supply in your blood stream depletes every 3 hours, so it's important to have a meal - a complex carb and protein - every 3~4 hours.
3. Avoid saturated and trans fat. Get your essential fatty acids from sources like natural peanut butter.
4. Avoid ice cream; it's got both simple carbs and saturated fats. It's a recipe for becoming fat.
5. Increase your calorie intake by approximately 20% but eat your food in smaller more frequent meals every 3~4 hours.
6. Your macronutrient ratio should be 50% carbs, 30% protein, 20% fats.
Let's briefly summarize what we've learned so far: rep 8~12 and set 3 for volume gain, compound exercise your core, and get your protein and complex carb every 3~4 hours.
So Now What?
About the Author:
Now you know the basics. But you'll eventually need a more structured program. You'll also need to know how to lower your body fat into the 5~9% range where your six pack will show. Check out this 52-week body transformation program. Browse through other programs as well! Start today!
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