How To Weight Train For Maximum Muscle Gain

How To Weight Train For Maximum Muscle Gain

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of “free weights” like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

Free Weights vs. Machines vs. Bodyweight Exercises

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

Static_468x60_Bauer_ENG_CTAThe main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.

Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Multi-Jointed Exercises

The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.

Here are the basic movements:

* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)

I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!

They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.

Lift Heavy Weight

To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you — not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered “light” if you can do more than 15 reps before muscle fatigue sets in.

Heavy weights stimulate more muscle fibers than lighter weights. It’s that simple. More muscle stimulation means more muscle growth.

Don’t Overtrain

Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:

You don’t give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.

You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don’t be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that’s all. Anymore than that and I would not give my body enough time to repair and build new muscle.

Contrary to popular belief, you do not grow while working out, you only grow when you are resting.

Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.

Wednesday (legs, abs)

* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)


Friday (chest, shoulder, triceps, abs)

* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)


Sunday (back, biceps, abs)

* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)


The 3 Core Muscle Building Exercises You Should Be Doing

The 3 Core Muscle Building Exercises You Should Be Doing

What You Must Know About Muscle Building Exercises Revealed in Four Basic Steps

I like to keep things straightforward when it comes to building muscle. It’s easy to get caught right up in the hoopla of exercises and hot new products . Theses fancy exercises and products use long “scientific like” words and explanations to show you they work to build the most muscle.

In this article I’m going to get back to fundamentals. I am going to show your three muscle building exercises why you should be doing them and you can’t manage not to do. These three exercises are essential for any serious training program and are the grass roots of building muscle.

You might find it difficult to trust, but with these three exercises alone you can pack on a serious quantity of muscle. I refer to these exercises as the “center” to any great program. I begin with these three basic exercises and build the plan around them when I start planning I muscle building application for a client.

3 heart muscle building exercises:

There is no argument about it. The squat is chiefly a leg building exercise. Subsequently bending at the knees and hips are almost parallel to the floor. And then push the barbell back to the starting location.

Secondary muscle groups include the lower back, to a certain extent your shoulder muscles and adductors. As you are able to see many muscle groups are recruited for this particular exercise making it the largest exercise and biggest possible muscle builder.

Like all the heart muscle building exercises, you need to make the squat the first exercise that you do on your leg training day. You would like your legs and ready because it is the biggest exercise. If muscle building is your goal, aim for about 8-12 reps in the squat. A great warm up is critical because you will be lifting heavy weights. Squatting is quite nerve-racking for the lower body, especially the knees, so 5-10 minutes on the treadmill and a few lights squats upward are urged.

Bench Press
For years the bench press was used to measure a lifter’s strength. How often have you been asked “how much do you bench?” I bet you have never been asked how much do you squat or how many chin ups can you do.

The seat is a straightforward yet exceptionally powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your own back on a flat bench, grasp the barbell at slightly wider than shoulder hold and press the bar directly down to your chest.

The bench press is the largest upper body contractor since it lets you move the most amount of weight possible. This is its advantage over the dumbbell press. With a spotter’s help you could also push yourself to lift heavier weights. There are also other complex bench press techniques like board presses, bench press negatives and chain presses. See our link at the base for more information.

Broad hold Chin Up
In case you were only going to do one exercise to work your back this would be it. The broad grip chin up is the ultimate test of an lifters power to weight ratio. This muscle building exercise is quite demanding in the body.

The wide grip chin up primarily hits on the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms. Begin in a “hanging” position with your arms completely stretched. Pull yourself up until your lower back to starting location and can get your chin over the bar.

You may make use of the assisted chin up machine or lat pull down machine to reinforce your lats before attempting wide grip chin ups.

When you need to be doing these exercises

These exercises are the biggest muscle builders as well as the most taxing on your body so they must be done in the beginning of your workout to get the utmost benefits as I mentioned previously in this article. I would suggest that you just vary how you perform these sets each week and do up to 5 sets on each exercise. For instance, the first week you do pyramid sets up, the second week you pyramid down and you do straight sets the third week. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!