Build Muscle Simply

August 14, 2020

Building muscle is simply, but not easy.

It requires hard work, dedication, discomfort, but it's not impossible.
 

 

 



Anybody can build a respectable amount of muscle without having superior knowledge of the human body, as long as you follow a few simple rules:

1. Progressive Overload (1-2kg weight increase each session or as often as possible.)

This doesn't mean you have to increase the weight each session, it just means that in order to build muscle there needs to be some progression.

If you have weak wrists and want to build bigger biceps, you may not be able to increase the weight on barbell curls just yet because you wrists need to catch up, but because of the constant tension that cable machine brings, you could easily do high rep cable curls with a slow tempo.

What Exercises Should You Do?

Biceps:


Barbell Curls
Dumbbell Curls
Concentration Curls
Cable Curls

Triceps:

Dumbbell Extensions
Cable Pulldowns
Close Grip Barbell Press

Chest:

Barbell Bench Press
Dumbbell Bench Press
Dumbbell Fly
Cable Fly

Shoulders and Deltoids:

Barbell Overhead Press
Dumbbell Overhead Press
Trap Bar/Dumbbell Shrugs
Dumbbell Side Raise
Dumbbell Front Raise

Back:

Barbell Bent Over Row
Dumbbell Bent Over Row
Seated Cable Rows
Single Arm Dumbbell Rows
T-Bar Rows
Pull Ups
Inverted Rows
Back Extensions
Deadlift

Quadriceps:

Front Squat
Back Squat
Leg Extensions
Walking Lunges

Hamstrings:

Romanian Deadlift
Stiff Leg Deadlift
Leg Curls

Glutes:

Hip Thrusts
Cable Pullthrough
Walking Lunges
Back Squats

These are a list of exercises that I have personally used to develop specific parts of my body.

A Bit of Science

To build muscle, you first need to wear it down/damage it/cause micro-trauma, whatever you want to label it as, it's got to be done.

A muscle needs to contract (shorten under tension), and relax (stretch under tension), and this needs to be done a set amount of times during an exercise to allow the muscle to grow.

If the weight is too heavy, you are likely relying on the tendons and could hurt yourself, and if the weight is too light, you are doing endurance work, which isn't enough to really ellicit any type of muscular growth.

Common Types of Set and Rep Schemes To Follow

3 set of 10 reps
5 sets of 5 reps
8 sets of 3 reps










 

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