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Download as PDF, TXT or read online from Scribd. Flag for inappropriate . A Word on Consistency O.K., so you want the secret to gaining muscle mass fast?. A factor that is often highlighted as an important key to building muscle in the I wrote this thesis, I thought that I was on a quest to find the truth, at least I http :// Muscle Gaining Secrets PDF Download Link ➤ musclesgainsecret Muscle Gaining Secrets T r a i n i n g M a n u a l By Jason .. lost its meaning or relevance because it is an eternal and universal truth.

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about genetic limitations or I would've be- come a his program—with fewer sets because of my drug-free The Truth About Day Trading Stocks. The Truth About Building Muscle YourAToZGuide For Gaining Maximum Muscle In Minimum Time By Sean Nalewanyj The Truth. THE ELITE 8 MUSCLE-BUILDING ROUTINES. These eight workouts can be combined in numerous ways, allowing you to create a personalized training split .

Search the history of over billion web pages on the Internet. Books by Language. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

Your body will adapt to the 15 minutes of daily sun exposure and that becomes your new level of homeostasis. To achieve a deeper tan, you will need to lie out for a longer amount of time or use less sunblock. But doing the same thing over and over again will not elicit an adaptation response. You need to remember this important point when you are training: So keep in mind that you need to force the body to do more over the course of time.

Olympia, Ronnie Coleman The new demands placed upon the body will leave the worker extremely fatigued at the end of each day. The body, however, will begin to accept this level of activity as the new homeostasis and, in time, will adapt. Eventually the worker will not be overly fatigued from his daily regimen because the body will have successfully adapted to it. You need to impose stress on the body in a way that it is not used to in order to force adaptation.

For the purposes of building size and strength that can be done by lifting more weight, doing more reps with the same weight or increasing your training volume. Once you impose the new demands, your body will adapt and reach a new level of homeostasis. After imposing a new demand on the body, the initial response is always fatigue. The body will fight to return to its previous level of homeostasis, but will not stop there.

That is the training effect. How do you know if you have recovered and thus achieved the training effect? If that were possible you would be setting world records within just a few years. Some days you may be able to go up five pounds with no problem. Other days you may barely be able to repeat your previous perfor- mance. This is not the end of the world.

Some days you may be able to improve on two exercises, maintain one and might even be weaker on another. The workout would still be considered a success. And despite everything I said above homeosta- sis can actually be a good thing from time to time for the simple fact that your muscles adapt faster than your joints and tendons do.

Read that last line again and let it sink in. What that means is that although the muscles may be capable of lifting a heavier weight, the connective tissue needs a little bit more time to adapt. If you continually push your weights up at too fast of a rate you may end up with connective tissue damage, achy joints and maybe even some serious injuries.

Sure, you will be capable of this at the beginning but realize over time that this rate of progress will not be sustain- able or healthy. The main thing to remember is that you want to be getting stronger every month, not necessar- ily on every exercise at every single workout.

If, at the end of this month you can squat five pounds more than you could at the beginning of the month your training would be considered a success that would have you on pace to add sixty pounds to your squat this year. Moving significantly faster than this can lead to earlier stagnation or injury.

This can also be called the law of progressive overload. The end result is a bigger and stronger muscle. This is why, over time, you must strive to get stronger by adding weight to the bar or doing more reps with the same weight. You simply cannot do the same thing over and over again, for months on end or are you are wasting your time and will never get anywhere. The 7 Critical Factors There are no machine exercises that could ever compare.

My advice is to avoid the majority of them. Leg presses are one of the few exceptions. Any exercise that makes you look like a fruitcake in any manner is instantly disqualified as a useful exercise. Remember that important tip. Another characteristic of the best exercises is that they are usually those that allow you to use the most weight.

The more weight you can handle for a particular body part, the greater the growth stimulus. For example, a close-grip bench press is way more effective than a triceps exten- sion because you can use triple or quadruple the amount of weight. A Romanian deadlift is a far better hamstring exercise than a leg curl for the same reason. Yet another marker of a great mass building exercise is that it allows you to move your body through space instead of simply moving your limbs.

Let me explain… W This is because of the kinds of exercises they do. Every exercise a gymnast does involves moving his body through space. He never moves a fixed object around his body like you do with most weight training machines.

By moving your own body weight such as you do in a chin up or parallel bar dip or your own body weight plus added resis- tance such as when you do a traditional barbell squat through space, you increase neuromuscu- lar activation. A higher level of neuromuscular activation means that the nerves are sending a stronger signal to the muscles to recruit more fibers. This is very important because the nerves control muscle maintenance and development.

If you cut a nerve to a muscle you will find that atrophy begins almost immediately. The loss of a nerve signal will actually induce muscle loss faster than lack of use. On the other hand, when you force the nerves to organize the action of a lot of muscle fibers at once, you allow for a lot of growth and strength to develop. Besides just moving your body through space, exercises that require balance and coordination will further increase the nervous system activity. Stabilizer muscles are also called upon heavily to steady the load, so you get more complete muscular development.

For all of the reasons above I am a huge proponent of exercises like dips, chin ups, inverted rows, weighted pushups and squats. A more complete definition would be the total amount of weight lifted dur- ing the workout. This can be determined by multiplying the weight lifted by the total number of sets and reps.

Therefore if you squatted pounds for three sets of ten, the formula would look like this: Research and empirical evidence has shown that most people will make their fastest gains in muscular bodyweight with a total of reps per week, per body part.

Any more than that and you will start running into recovery issues which will lead to overtraining. Despite what you see most people doing in public gyms and getting nowhere because of it , total training volume should be limited to no more than total, top-end work sets per work- out. All the extra sets will do is make recovery between workouts harder and harder. I am here to tell you that is one of the single biggest mistakes you can ever make as a skinny hardgainer.

Training in this range improves the firing rate of the central nervous system CNS. This is the best rep range for pure strength gains. It should be included your program from time to time since the maximal strength developed training in this rep range will allow you to use more weight on your higher rep sets which will lead to more muscle growth.

Training is this range causes hypertrophy growth of the fast twitch muscle fibers. These fibers have the greatest potential for growth and thus, this range should be the main focus of your train- ing.

The type of growth that results from this type of training is called myofibrillar hypertrophy and is the longest lasting form of muscle growth; meaning that if you stopped training for a while these size gains would remain with you longer than size gains made with lighter weights and higher reps. This will, of course, lead to faster gains. Olympia Reps: It is typically thought that training in this range causes growth of the slow twitch muscle fibers and leads to sarcoplasmic hypertrophy.

Sarcoplasm is basically filler goo inside the muscles that pumps up with higher volume training. It is also said that gains made in this rep range have little effect on maximal strength or performance. Time has taught us that both of these concepts are largely mythical. What higher reps actually do is increase your muscles ability to store glycogen locally. Your body gets more effective at doing that by training in this rep range. More rock solid, lasting muscle growth can be built in the lower rep ranges but if you want to look as big as possible you should also include a small amount of work in this rep range in your training program on a regular basis.

The one caveat that needs to be mentioned is that I consider Anything above ten reps will be a waste of time for just about all drug-free skinny guys who are serious about packing on muscle. Any time you see a program written with a slow concentric the lifting por- tion of the exercise speed, get up and walk away; it's garbage.

It makes no sense. When would you ever consciously lift something slowly in real life? If you bend down to pick up a box, do you count a full four seconds on your way up? Of course not. The fact is your fast-twitch muscle fibers have the greatest potential for growth, and are only called upon maximally when a load is either heavy or the attempt to move it is made with great speed. Brilliant idea, huh? The lowering portion of an exercise is a different story.

You should always control the eccen- tric or lowering phase of every exercise you do. You never want to drop the weight, but rather take about two seconds to lower it under control. Just be sure that if you had to you could stop the exercise at any point in the range of motion; it should not be just flying down out of control. The problem with using slow, heavy eccentrics on a regular basis is that doing so takes a lot out of you and leads to much greater levels of soreness.

The result is that you are not as fresh and ready to train as frequently as you should be. If you want to get stronger faster, then you need to be able to train a muscle more frequently. In simple terms, long rest periods minutes allow for greater recovery of the nervous system.

Shorter rest intervals sec- onds target the metabolic system and are linked with an increase in growth hormone and testos- terone production. Beginners can get away with shorter rest periods than more experienced lifters. Beginners are also weak, in most cases, so they are not using very heavy loads that would demand longer recovery periods.

A bigger, heavier lifter will require more rest between sets than a lighter lifter. Even at the same body weight, a stronger lifter will require more rest as well. This is because the stronger lifter is more neurologically efficient and is able to recruit more muscle fibers, which is more draining and takes longer to recover from.

This is far more demanding and requires a longer rest period. If someone is in great anaerobic condition, he requires less rest than his not-so-well con- ditioned counterparts—all other factors being equal.

Another thing that needs to be addressed when you are picking the optimal rest periods is that they can vary widely from one exercise to the next. So it is actually the exercise, how many muscles it works, how much weight you are able to use on it, and how draining it is on the body that needs to be considered when determining optimal rest periods.

All that being said, I believe in keeping rest periods as short as possible. Of course, this should be within reason and you never want to be out of breath when starting a set. But you should strive to increase your work capacity and be able to use lower rest periods over time. For these reasons I recommend always keeping rest periods in the range of seconds.

The exception to this rule would be if you were doing straight sets of a big exercise like squats or deadlifts. In that case you could extend the rest periods as high as three minutes.

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Straight sets means doing one set of a particular exercise, followed by a rest period, and then another set of the same exercise and so on. You do not mix in another exercise between sets; you simply continue to do the same exercise you are doing until you have completed all of the prescribed sets. This method is usually used with speed work such as Olympic lifts and jumps and with full—body exercises like squats and deadlifts or when working up to a heavy set of barbell presses.

However, straight sets are not very time-efficient, and in a lot of cases, using them is not the optimal way to train; especially on assistance exercises. Antagonistic supersets are when you pair up exercises that work opposing muscle groups, such as the pecs chest and lats back.

These muscles move the arms and shoulders in opposite directions, so by training them together, you can work a lot of muscle in a short time and see that both areas get equal attention helping guarantee muscle balance.

You do a set for one muscle group, rest, then do a set for the other muscle group, rest again, and repeat for all the prescribed sets. For example, after a heavy set of six reps on the bench press, it may take you two minutes to be able to repeat that effort. Rather than just sit on the bench waiting for all that time, you could alternate your bench presses with an antagonistic exercise like an incline dumbbell row and divide the rest period in half. So now you would rest sixty seconds after your bench presses and then move on to the rows.

After the rows, you would rest another sixty seconds and then go back to the bench press, and so on until you completed all of the prescribed sets.

This is where non-competing supersets come in. Non-competing supersets usually pair muscles that have no apparent relation to each other, such as the neck and biceps or shrugs and abs.

I agree and have always abided by this rule. When you begin a training session, your body starts to increase the secretion of growth hor- mone and testosterone. The release of these anabolic hormones falls back to baseline at around 45 minutes then drop off significantly after that.

These are, of course, rough numbers and every- one is different but I like to stick with the minute time frame as a general rule. Training for sig- nificantly longer than this can also start to increase the release of cortisol, which is a catabolic hormone that eats away muscle tissue and increases the storage of body-fat. When trying to remain in an anabolic state a condition wherein your body can build muscle , you want to keep your testosterone levels higher and your cortisol levels lower.

For this reason I recommend that you always limit your workouts to 45 minutes not including warm up time.

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After the minute mark, you will also find your performance starting to suffer. Your mental focus will begin to fade. It is difficult for most people to give all they have, set after set for much longer than 45 minutes. Limiting your workouts to this amount of time ensures that your mental focus will be high right from the get go and remain so throughout the duration of your workout. If you enter the gym knowing that you have two hours ahead of you, it can often be difficult to get fired up enough to really attack the task as hand.

This is a great way to guarantee consistent progress and to avoid overtraining. Four strength training days and maybe one or two extra conditioning ses- sions should be the norm for most. I experimented with having many of my clients do three-day programs for a while and the results just never compared to the four-day workouts. Some can do more than four lifting days per week and even excel, but those are guys who really have their workouts, sleep, nutrition and recovery dialed in and are completely on point with every detail.

The rest of us have the reality of jobs, relationships, kids and numerous other factors that would prevent us from training and recovering from more than four hard strength workouts per week. Intense training places a significant demand on the body and you need to allow time to recover from that if you ever want to get big and strong. As we discussed earlier, stress comes in many dif- ferent forms, and all of them cut into your recovery ability.

Maybe you have a ton of stress in your personal life or are just a high- strung person in general. All of this cuts into your recovery ability and has to be taken into con- sideration. How often should I train each body part? Forget about workout programs that have you train chest on Monday, legs on Tuesday, back on Thursday and arms on Friday or any other body part split along those lines.

For optimal growth stimulation you should be doubling that training fre- quency. If you were trying to improve your golf swing, for example, you would do it a few days per week, not once. That is what body part split advocates are telling you to do- train each muscle group only once per week. Therefore you only get 52 growth stimulating workouts per body-part each year.

However, if you follow a more intelligently laid out program you can train each muscle group times per year! The way to do this is to split your work- outs up into upper body and lower body days. The key to effective training is to do just enough work to stimulate a hypertrophy response and then get out of the gym, start recovering and get back in as soon as possible to train that muscle again.

When you do the typical ten to fifteen sets per body part you are forced to train with a lower frequency because it will take you longer to recover. The problem is that some point you will actually start to detrain and lose some of your size and strength gains over the seven-day period.

If you schedule your workouts properly you can actually train a muscle with enough volume to elicit a growth response and then be fully recovered and ready to train it again within 72 hours. To recap, the ultimate muscle building system will consist of: Big, compound exercises. Do no more than total, top-end work sets per workout. An average of reps on most exercises. Always lowering the weight under control and lifting it explosively. Resting seconds between sets or sometimes up to seconds on straight sets of squats or deadlifts.

Workouts that last an average of 45 minutes or less. Four workouts per week; two for the upper body and two for the lower body. Used to measure food weights. I use the Health O Meter version. You can contact them at Food Storage Containers: I use the Rubbermaid brand. Shaker Bottle: Get the small portable kind. This is used to carry your meals when you are away from home for any extended period of time. You will need this when you work up to lifting very heavy weights in the squat and deadlift exercise.

This is the only time you will need to wear this belt. If you wear it too much it will prevent the natural development of your lower back and torso stabilizer muscles. I like the soft kind because they conform to your body much better than the leather.

You don't have to wear the latest styles in gym wear to workout, but you do need something comfortable and loose fitting. No jeans, no open toe shoes, no tight belts and no lycra please! These are nylon or cloth straps that are used to increase your grip strength when lifting heavy weights. They allow you to fully exhaust the muscle you are working, without having to stop because your grip was not strong enough. Used primarily for shrugs, pull-ups, deadlifts and barbell rows.

These are supposed to protect your hands from becoming calloused. I personally don't use them because they make my hands too sweaty, so these are an optional accessory. I also use it as a final exercise to blast my biceps. For example.

Once you reach muscular failure. This is usually pre-determined by genetics and bone structure. A set is the specific number of reps you will perform before you rest. I would first like to cover some weight training terminology. Anyone who has a very difficult time putting on weight. It can be further broken down into the positive motion the pressing up motion in push-ups.

This is when you can no longer do an entire repetition of the exercise yourself and someone usually your spotter helps you to continue doing reps. It's like one long set where you keep reducing the weight until you just can't do any more reps. This is one of my favorite techniques for working my calves. I also do these going from light to heavy to light. A rep or repetition is one complete motion of a particular exercise. This is a waste of time. I sometimes refer to these as burnouts or drop sets.

Tempo refers to the speed at which you perform a rep. You will hear these words used quite often. To do strip sets you start using heavy weight. The first number is the negative motion. You will keep lowering the weight until you run out of weight.

I know some readers are beginners. Then you lower the weight and continue. I usually express the particular tempo for an exercise like this: Forced Reps: Strip Sets: You try to complete the next rep. For most machines and dumbbell exercises you will not need a spotter.

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Most bodybuilders and personal trainers advocate training to failure for muscle growth. When you can no longer do another rep in good form.

The training concept in which you consistently increase your work load at regular intervals. Some examples of these include squats.

I usually use this for the last set of a compound exercise. A superset is when you complete a set of your main exercise. This can mean several things. These are best for gaining mass as they put stress on many areas of the body at once.

When you use a much lighter weight than your last set. Someone who watches to make sure you can re-rack the weight once your muscles fail. You will usually need a spotter if you train to failure.

Supersets are a safe and reliable way to fatigue your muscles. This is the most efficient and reliable method of gaining muscle mass and strength. Movements that work a small. Burn-out set: Compound Exercises: Isolation Exercises: Movements that work a number of large muscle groups simultaneously. Your muscles have been exhausted. Progressive Overload: When you only perform the negative or eccentric portion of the exercise.

The faster your metabolism. If you have a slow metabolism. The rate at which your body burns calories. How to increase your metabolism: It's not easy. Now simply add a zero onto that number.

Literally means "requiring oxygen. The number of heartbeats per minute bpm needed to achieve a particular fitness "zone. This is difficult to determine exactly. Target Heart Rate: It is a number that tells you how many calories your body needs just to sustain basic functions. It is the maximum amount you can lift for one rep of a particular exercise. Stands for One Rep Max. To calculate your current heartrate. This chapter is not too extensive.

But for right now. Please read. Without any weight or a bar. When squatting. It does require a lot of concentration. Your knees should always bend outward over your toes. Set them just below your desired squat depth.

Be careful not to set the bar too high or low. The actual movement is just as if you were squatting straight down from a standing position. If the bar is uncomfortable to hold. As you begin to squat. The best way to do squats is on a power rack or cage.

Much of the bad reputation squats have gotten is because a lot of people use poor form while doing them. These bars are there to stop the weight from falling to the floor if you fail to press it back up.

Do not hunch over. If you cannot control this. This exercise is actually very safe when done correctly. Anywhere in your mid-upper chest area is a good level. It forces you to stick your butt out. Now change the height of the bar hooks. The majority of the bar weight should rest on your trapezius muscles not your neck or spine.

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Now step up. These movements will take your spine out of alignment and possibly injure your back. This is very dangerous. As you do. This enables you to adjust the safety bars to your desired height. To make sure you lift the bar in the middle. Before you begin the actual squat. In the meantime. But to keep balanced with weights.

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All major leg muscles. Using any type of pad on the bar with heavy weights is dangerous because the bar could easily slip off your shoulders.

Just press straight up. This is lower than you think. Knee wraps and weight belts are not necessary when first starting out. As you stand. Once at the bottom. Some guys do mini-squats where they don't go down very far at all wasting their time.

Prior to your workout. They are used to stabilize small knee and lower back muscles when lifting very heavy weights. If you use them.

Do not put anything under your heels while squatting. Just try to get as close to parallel as you can. When starting out doing squats. Make sure you are warmed up and loose before performing this exercise. You may also have trouble using heavier weights until you develop sufficient grip strength.

Once at the top. Keeping your shoulders back. Start with a weighted barbell that is resting on the floor. Never slam the weight on the floor! When starting out doing deadlifts. But remember you are not lifting with your arms.

Get your shins as close to the bar as possible this gives you more leverage and makes sure that you are lifting straight up. Keep the bar as close to your body as possible. It simply involves squatting down. You should pause. As you rise. Now grab the bar with an overhand grip. Once the weight lightly touches the floor.

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Much of the negative comments about deadlifts is also due to ignorance and people using bad form. Concentrate on stretching your groin. Leg Extensions Muscles Used: Quadriceps Technique: This is an isolation exercise and should only be done once compound work has been completed. This is similar to deadlifts. The point here is to get a really good stretch in the hamstring area. Simply stand with a barbell. Also make sure that your knee joints are locked in a slightly bent position.

Once you reach the bottom without letting go of the weight. When performing this exercise. Try to do this on an elevated platform to get as much of a stretch as possible.

When adjusting the pads. As you bend. Keeping your back slightly arched curl the weight up as far as you can. If you do not have this machine at your gym.


This exercise may be performed while lying down or standing Leg Press Muscles Used: This puts unnecessary strain on your lower back.

This is an isolation exercise that should only be done once you have completed your compound leg work. To get the most benefit from this exercise. Then slowly lower the weight back to start. It is not a good gauge of true strength. Just lower it until you get a light stretch. Do not lower the weight so low that it forces your lower back to curl over. The most important thing to remember when doing any calve exercise is to perform through your full range of motion.

Leg press. Seated or standing. It is not sufficient to just go halfway down. Since there are so few calve exercises. In other words. It's O. Use a spotter for heavy weights. A narrow grip uses more tricep. Be aware that when the bar gets down to your chest. Grip width affects which muscles are stressed the most. Lay flat on a bench and place your hands on the bar with a shoulder width or slightly wider grip.

Do not lock your elbows at the end of each repetition. Once it is about to touch your chest. Lift the bar off the supports and lower the bar slowly to the middle of the chest. This is where most people need assistance. Do not bounce the weight off your chest. Start with the dumbbells slightly above your chest. They help to develop the weaker stabilizer muscles. This will cause the dumbbells to touch each other at the top of the movement. Sit up. Works the same muscles as the barbell exercise. This will help take a lot of stress off of your shoulders when you begin to lift really heavy weight.

Do not lock your elbows at the top of the movement. As you exhale. It is not necessary to have a spotter for this exercise. Then slowly lower the weight back down to the start while inhaling. Same exercise as the flat bench press. Because this exercise works more of your shoulder muscles that the flat bench. Same as flat dumbbell press. Lift the dumbbells over your head with your palms facing each other.

Grab a pair of dumbbells and lie back. As you lower the weights. Lower the weights until you have a good stretch across your pecs. For incline. Use cables. Remember to contract your pecs at the top of the movement.

Do not lift your head off the bench. Remember to keep your elbows in. As you inhale. Just lower yourself slowly. This is one of my all-time favorite mass exercises for chest and triceps because is so simple. It is O. This is your starting position. With your feet flat on the floor grip the dumbbell with both hands and your palms against the flat part of the weight.

To perform this exercise. Try to keep your lower body as stationary as possible. Once you reach a full stretch. Start with light weights. While doing this you must drop your hips towards the floor to keep yourself balanced. Do not perform these if you have a shoulder injury or have dislocated your shoulder. Now lift your arm straight up from your chest. Weighted pull-ups. Remember to go all the way down.

If you can't do pull-ups yet. As you pull up. Start with assisted pull-ups. Then slowly lower yourself back down Keep your upper torso angled back slightly. With your palms facing away from you. Once you are in position with your knees slightly bent and torso almost parallel to the floor. Grab the barbell. When doing this movement. One-arm rows with dumbbells. To make sure that you are in correct alignment. Once it reaches your chest. This is a compound exercise that is good for developing overall lat thickness.

Find a lat bar machine with a straight bar and adjust the seat so you can easily slip your knees under the pads. This is a very stressful position for your neck and shoulders.

The goal is to pull the bar down towards your upper chest area. Now grab the bar with a wide grip and sit down. This exercise is good for working the upper and mid back area. Close underhand grip is my favorite. Focus on squeezing your lats together at the bottom of the movement.

The only parts that should be moving during this exercise are your arms. Do not swing or jerk your upper body to help perform reps. As you pull. Sitting on the row machine. With your knees slightly bent. Make sure you arch your back slightly and squeeze your lats together at the end of the movement. One arm at a time. When you are lowering the weight. Try to keep your back flat and head up. Make sure to warm up your shoulders before performing this exercise. With your palms facing front.

Do not heave the weight up. Front and side deltoids. This is a shoulder exercise. Lift the weights to the starting position with the weights out to the side just above each shoulder. You may have to lean back slightly to get your head out of the way. Start with a wider than shoulder width grip. This exercise is just like the dumbbell press except it is done with a barbell instead.

Since this exercise has an unusual arc to the movement. Lift the bar off the supports. Do not position yourself so they point downward. Now bend your knees slightly and lean forward slightly while you tilt your hips forward. This is an isolation exercise for the shoulders. This includes swinging your arms and springing up with your legs. Since your shoulder muscles and joints are not a very strong area. Do not use any type of momentum to help you raise the weight. Once there.

This area is very easy to injure. The motion is to bring the dumbbells up from your sides to a position where your arms are parallel to the floor. Grab two light dumbbells and stand with your feet shoulder width apart.

Concentrate on lifting your elbows. You want to go all the way up. When you shrug. The movement is only up and down. Grab the dumbbells and hold them at your sides.

Now pull your shoulders straight up. Do not roll your shoulders. Dumbbells or barbells. Do not sacrifice form for more weight — it will not help you. You must use a controlled motion. Then slowly lower the weight back to the starting position as you exhale. If you cannot do this then. This is done to concentrate more stress on the brachialis muscle. Developing this muscle will give your arms the appearance of having much more mass.

This exercise is just like regular bicep curls. Grasp the weighted bar. Do not use your shoulders. Focus on lifting with your bicep. If you have to swing anything to get the weight up. Standing with a dumbbell at each side. Once you reach the maximum contraction. This and the previous exercise reverse curls exercise will also work your forearms. Seated curls.

Squeeze the muscle as tight as possible at the top of the movement. Make sure you get a good. This exercise is exactly the same as seated dumbbell curls. Start with your arms hanging straight down at your sides and your back flat against the bench. This is a very difficult exercise. You can choose to alternate each side or do them both simultaneously. Position yourself so that your forearms are flat on the bench and your wrists and hands are hanging off the edge.

Now just curl the weight up as far as you can. Forearms Technique: Grab a light barbell close grip and sit on a flat bench.

Try for high reps on this one. The only body part that should move is your forearm. Tricep pulldown just reverse your grip.

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Keep your elbows pinned at your sides. Press all the way down as you exhale. Usually there are specific machines for pushdowns. Try bending your knees for more stability. Grab the bar palms down. Triceps Technique: This is an isolation exercise for the tricep. With your chest out and shoulders back.

This is really good for blasting your triceps. Try to go all the way down and get a good stretch at the bottom of each movement. You are not pressing as much weight as in bar dips. You do these in the same way you do bar dips. You should train your abs like any other body part. It does not matter how many reps you can do. Also remember that your abs work like an accordion. You must concentrate on contracting your muscles as tight as you can.

Your abs should be bursting at no more than reps. The other key in ab work is tension. If it takes you crunches before your abs begin to burn. If they are aren't. This will maximize muscle tension. This will cause them to fatigue faster. So when doing crunches. Keep your hands and neck relaxed. It puts less stress on the neck. If you are getting a sore neck from doing these. Exhale as you curl up and inhale as you slowly lower. Upper abdominals Technique: Lie flat on the floor with your knees bent and legs about feet apart.

Lean muscle makes you naturally stronger. More lean muscle will give you more stamina. In most cases, adding lean muscle makes your body look aesthetically better. These are the most effective, research-backed muscle building exercises.

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We've created some simple videos below on how to modify these most effective compound exercises to make them safer for guys interested in building muscle after The first exercises we always recommend to all our Old School Muscle Program members are: Dumbbell Bench Press — This is a key exercise for building a bigger chest, shoulders, and triceps; however, you need to modify it to keep it safe for your aging shoulders Barbell Bent Over Row — This is a key exercise for a wide back and big arms; however, you need to modify it to be safe on your low-back.

Overhead Press — This is a key exercise for strong, broad shoulders; however, we need to modify these to keep your shoulders safe. These are the same compound exercises that have been used by bodybuilders, strongmen and strength athletes for decades to increase muscle size, strength and endurance.