Exercise Tips - Bodybuilding Blunder #1
Choosing The Wrong Exercises
You know that lifting weights in the gym is what stimulates muscle growth... But are you getting the most out of their workouts? Many quite simply do not select effective exercises.
This is the most basic choice of all that you could make in the gym...
"What movements am I going to perform to stimulate my muscles to grow?"
With most gyms being loaded with fancy chrome machines and high-tech workout gadgets, almost all aspiring bodybuilders have forgotten the basics and are severely compromising their muscle gains as a result.
Many trainees choose easier and less challenging exercises and end up stimulating their muscles to only a fraction of the extent that they would have if they had only chosen the proper exercise. Proper exercise selection is incredibly simple and straightforward. When executed properly they will multiply the effectiveness of your workout by many leaps and bounds.
In order to get the most bang for your buck in the gym, your focus should be placed on basic, compound, multi-jointed movements.
First a quick clarification...compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.
An example is the barbell squat (compound exercise) vs leg extension (isolation exercise). Squats bends you at your ankles, knees and hips. Compare this to leg extensions that only bends your knee.
Compound exercises produce the most dramatic overall anabolic effect on your entire body and they are superior to isolation movements for at least three reasons.
1) They stimulate the most total muscle fiber at one time which means that you can work a wide range of muscles by performing only a small number of exercises. For example, the bench press is an awesome compound movement for the chest, but it also stimulates the shoulders and triceps at the same time.
2) Compound exercises allow you to lift the greatest amount of weight. This will result in a total body "spill over" effect, and will allow you to increase the amount of weight that you lift in your smaller isolation exercises at a quicker pace.
3) They increase anabolic hormone production. Muscles do not grow merely by being directly stimulated with weights. Muscle growth also occurs as your body kicks up its production of anabolic muscle-building hormones such as testosterone and growth hormone. The most effective way to increase the production of these hormones is through the use of intense, compound exercises.
Bottom line - Focus on compound exercises for the fastest results. Isolation exercises should still be included in your routine to ensure that you achieve total stimulation for every individual muscle group, but they should be viewed as a supplemental part of the routine rather than the core of it.
Here is a list of what we believe to be the top 3 exercises for each major muscle group (In no particular order). This list includes both compound and isolation exercises.
| Chest | Back |
| 1) Barbell Presses (flat/incline/decline) 2) Dumbbell Presses (flat/incline/decline) 3) Wide-Grip Dips |
1) Barbell Deadlifts 2) Overhand Wide-Grip Chin-Ups 3) Bent Over Barbell Rows. |
| Quads | Hamstrings |
|
1) Barbell Squats 2) Leg Presses 3) Barbell or Dumbbell Lunges |
1) Stiff-Legged Deadlifts 2) Lying Leg Curls 3) Good Mornings |
| Shoulders | Biceps |
|
1) Standing Military Press 2) Seated Overhead Dumbbell Press 3) Standing Dumbbell Side Laterals |
1) Standing Barbell Curls 2) Standing Alternating Dumbbell Curls 3) Cable Curls |
| Triceps | Abs |
| 1) Cable Pushdowns 2) Narrow-Grip Dips 3) Close-Grip Bench Presses |
1) Kneeling Rope Crunches 2) Weighted Decline Crunches 3) Swiss Ball Crunches |
| Calves | Forearms |
| 1) Standing Machine Calf Raises 2) Seated Machine Calf Raises 3) Leg Press Machine Calf Raises |
1) Barbell Wrist Curls 2) Dumbbell Wrist Curls 3) Farmers Walks |
This one piece of advice alone can help you take a huge step towards multiplying your muscle gains literally overnight.
Forget about "standing one-legged swiss ball side laterals" and "one-arm behind-the-back reverse triceps press-downs"...
If you want the most bang for your buck in the gym, and if you want to slap the most muscle mass onto your frame as you possibly can, stick to the basic lifts.
These exercises cannot be replaced!
I hope we got the importance of compound exercises as the primary selection of structuring a proper training routine. There are still many other areas that should be given attention as well if you want to see serious, measurable results from your efforts.
For example...
- Optimum number of sets and reps
- Ideal exercise order
- Training intensity
- Rest periods between sets
- Workout length
- Proper warm-ups
- Rep speed
- Proper br/eathing
You also need to know how to structure a proper weekly workout schedule by pairing the right muscles together and
knowing which days to train them on and why.
In fact, training just one extra day per week or pairing your muscle groups together incorrectly can literally kill your
chances of success right on the spot.
We couldn't possibly cover all of those topics in one mini-course...
That's why we highly recommend Sean Nalewanyj's Muscle Gain Truth No-Fail System to teach you everything you need to know about structuring a proper workout...
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Sean covers the entire workout procedure from A to Z, and combines all of this information into his instantly downloadable "26-Week Workout Plan". The 26-week plan outlines all of the different workout factors we listed above into a simplistic, easy to follow format. It also comes with a Workout Logbook that you can print off and take to the gym with you. It's simply a matter of filling in the blanks and tracking your progress from week to week. |
And just to make sure that you understand how to properly execute all of the exercises, Sean took the time to create his "Perfect Technique Video Database" where he personally demonstrates over 100 of the most effective weightlifting exercises with a video and detailed written description for each. This makes sure that you get the most out of each lift, and also ensures that you won't injure yourself. |
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The Workout Plan and Video Database are just two of the support modules that come with his complete bodybuilding program, The Muscle Gain Truth No-Fail System, which includes a total of around 15 different items.
If you're truly serious about building a shredded, head-turning body as quickly and easily as you possibly can, then you've got to get your hands on a copy...
Click Here To Visit Sean's Website
Lesson #2 will arrive in just a couple days, so keep your eyes peeled for that.
Best Regards,
Online Muscle-Building Review Team
ZFitnessTrainer.com