There a few keys to building big, strong, powerful
muscles that will turn heads, and increase your
performance in your sports or activities.
You must eat more than you burn off, you must
lift more weight, and you need to rest more.
Here we will cover the training methods to build
major muscles quickly, to blow away the competition
and surpass people who are currently bigger or
stronger than you.
The reason for this is that I will show you
techniques that most people don't do, because
they don't understand how muscles operate or
they get their information from steroid driven
bodybuilders who do a ton of sets and reps that
are not needed for the average no-steroid man.
First before we go into some techniques, you must
understand how muscle works. Muscles love to sleep.
if they could they would sleep 24/7. The only
way they get used is because YOU choose to use
them! So if you don't work out you muscles won't grow.
Also if you can't beat your last workout you
won't get bigger, so if you can't push the extra
rep or lift that extra 5lbs you will just stay
the same.
Ok so now here are a couple excellent weight training
techniques to build muscle, strength and power:
1. The King Set!
-------------------
WARNING: Not for the faint of heart!
This is basically the exercise above the super-set.
So for this technique you want to pick 3 compound
exercises for each major/minor muscle group.
Then you aim for using a weight for 10 reps per exercise
back to back to back with 10 - 30 seconds rest max.
in between exercises, this is usually the time
it takes to get to the next workout station.
You will only need to do the king set ONCE per muscle group.
Then move onto the next muscle group. Do
a king set for every muscle group you want to work on for
the session at the gym but don't overtrain, 20 mins - 1 hour of weights
is ideal for recovery and rest and growth. This way you
will be more refreshed and leaving the gym with higher
energy than when you went in.
Record the exercises, reps, weight used, rest times too.
You goal is to fully rest for 2-3 days and try to beat
your current workout numbers, if you are to sore still
don't workout on that muscle group. If you can beat your
numbers you will grow every time you come into the gym,
for hard gainers, 2-4 times a week is enough and no back
to back lift days.
For example, let's say you wanted to workout on your
chest, the 3 exercises you could choice are flat bench press,
incline bench press, and standing cable flies. Don't be
afraid to be creative, and switch around the exercises, you
don't have to do the same ones each time either, maybe
you could add dumbbells presses, or push ups, or decline
bench presses.
NOTE: Your body will remember how to do everything you have
done in the last 6 months, but even better the last
3 months.
2. The Giant Set!
-----------------
WARNING: May cause muscles to grow larger..haha ;)
This method of weight training is excellent for
building raw power and strength, as well as build
your muscles thicker.
You will be using much more weight and resting much
more in between sets.
Like the King set, you only need to do one giant set
per muscle group.
Pick ONE exercise per muscle group.
So again lets use the chest again, let's say your
choice is the flat bench dumbbell press, after warming
up, pick a weight you can lift about 5 times, after
repping the weight for an all out effort of about 5 reps,
rest for about 30 seconds to a minute and then rep out
the same weight for as many more reps as you can, you
may be able to do another 4-5 or so then, you can stop
or you can rest another 30 to a minute and rep it out
again for as many reps as you can which may only be 2-4
Try not to go past 12-13 reps for the total reps of the
giant set.
(note: the dumbbell press is a safer choice when
lifting heavy weight, and the bench press
takes great technique to do really heavy and you better
have a spotter, also flat bench can cause other injuries
as well, like in your elbows and shoulders, or back)
With these two muscle building weight training techniques
you will be able to literally control how big and strong
you get as long as you are recording everything and eating
properly and resting allot to recover fully between workouts.
Have a good workout!
P.S. - If you haven't already, Please sign up for the free newsletter! HERE
