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Build Muscle Simply

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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