I'll keep the details about nutrition quick and dirty. For more information I will be posting another installment that is more in-depth. Rules will be slightly different depending on body type(i.e. 350lbs and obese vs. 140lbs and a hard-gainer), so I will start with what is true for everybody.
Protein – You need it like zombies need brains. Like fat kids need cake. Multiply your body weight by 1.5 and that's the amount in grams that you must consume. Softer guys can use their lean body weight instead of their total body weight. That being said, the absolute minimum that anyone is allowed to consume is 300
grams. 150 pounders don't get big or strong eating for 150 pounders.
The following is a little more nuanced.
Carbohydrates – Carb intake depends on goals. For the lifter wanting a world class physique along with the brawn to match, stick to produce and brown rice. Think gluten free for absolute lean gains. If you are already overweight, cutting the junk carbs will be the biggest blow to your unwanted body fat.
However high glycemic processed carbs are utilized at specific periods to maximize gains. Since these type of carbs jack up your insulin levels (and insulin is more anabolic then testosterone), they are an important tool for growth. When you eat them is the important variable.
Sometime within a half-hour after your workout, eat whatever you want.
Seriously.
If you just trained your ass off and know for a fact you left it all at the gym, reward yourself with some junk. I like a 20 piece chicken nugget, a few apple pies, and an ice-cream flurry to go with my post workout shake.
But that's it until your next barn-burner! Fill the rest of the day with low-glycemic, unprocessed carbohydrates. Pasta, bread, and white rice make up the axis of evil as far as your waistline is concerned. I could go on for days, but this is why Americans are fat. The low-fat craze came in the 90's and, 20 years later, we're still obese.
For hard gainers, you need the calories. Make sure your protein intake is higher than the minimum and give yourself more leeway on junk sessions. If the normal trainee gets a junk session after every workout, give yourself 3-4 more per week.
Fat – This is probably the most misunderstood macro-nutrient of all. How does something that taste so good get such a bad rap? Because people are simple.
Fat = Fat, right? Wrong. For starters, fat is necessary for the production of key hormones. Hormones are ultimately what signal muscle gain and fat loss, not pure calorie intake. Cutting fat too low will affect your joints and make you feel lethargic.
If you're diet is mostly whole foods, fat will be more difficult to eat in high quantities anyways, so regulation is not so much a point of concern. You don't need to trim the juicy parts off of your ribeye and you don't need to carry around almonds and avocados to keep from starving in between meals.
A sample meal day would look like this:
8:00am
Protein Shake – 50g
5 eggs, yolk and all – 35g
2 pieces wheat toast – 8g
Whole Milk – 8g
11:00am
Pre-workout Shake-20g
1:00pm
Post-workout Shake – 50g
Fast Food Binger – 60g
4:00pm
10oz steak with veggies and brown rice – 60g
7:00pm
Homemade Chili – 50g
10:00pm
Bedtime Shake – 50g
391g of protein, with most of the days nutrients coming from either a protein shake or some type of whole, single-ingredient food. While the binger post-workout seems like it would be counter-productive, the anabolic gains are going to be drug-like. Four workouts a week means four binge meals out of fourty-two.
It's not what you do some of the time that matters. It's what you do most of the time.
Mistake Banner
Saturday, June 2, 2012
Eat, Pray, Squat
The squat is at the top of movements guaranteed to transform you. It has been said to be the king of all exercises, to grow chest hair and testicular fortitude, to have magical properties, and even cure cancer. There is something about being pinned between the floor and a heavy bar that catalyses the growth of muscle tissue and power in a human being like few other things can.
There are many points of contention among coaches and pro athletes alike as to the important keys to developing a big squat. Be a technician. Don't over think it. Arch your lower back. Squat to parallell. Squat below parallell. Squat ass to grass. Low bar. High Bar. Wide stance. Narrow stance. Lean forward. Hips back. Stay upright. Knees out. Controlled descent. Hit it fast and hard. Head up. Head back. Head neutral. Look at the sky. Look at an electrical outlet in the corner. Squat heavy. Squat fast. Squat light. Squat to a box. Do goodmornings. And my favorite, "Squat More!".
To make this simple, there are exactly two things you need to concern yourself with before you think about anything else regarding progress that you will or will not make in the gym. Thing 1 is what your goals are. There is a reason powerlifters squat by and large with a low bar and a wide stance whereas olympic lifters squat the opposite. The ultimate goal of a powerlifter is to move more weight given the limitations of the rules. Taking the bar lower and utilizing the hips more in the movement improves leverages and incorporates bigger, stronger muscle groups into the execution. This equates to more weight moved, which means higher placing. An olympic lifter doesn't care about the squat beyond how it can improve his snatch/clean and jerk. Staying upright with a high bar mimics the bottom position of both movements so there is better carryover from increasing squat numbers to better performance. But what if your chosen goals are not so cut and dry? What if you are a strongman? A football player? Bodybuilder? Sprinter? Determining what the end game is for all the wear and tear you put on your body is the most important step to intelligent programming. If you're not maximizing your programming by using basic intelligence, then you are doing it wrong.
Thing 2 is physical limitations. This encompasses everything from limb ratios, injuries, structural strengths and weaknesses, and flexibility. The 50 year old man who hasn't worked out in 30 years is not going to perform to the same specifications that the seasoned 20-something weightlifter will, as will not the two weightlifters who vary in height by 8 inches. This part gets tricky because it can be very subjective. We want to maintain standards that are meaningful and relevant without being so stupidly dogmatic as to assume that any squat not done our way must be wrong.
Narrow squatting is generally considered to be a more athletic squat. Because it requires more flexibility, range-of-motion, and more effort, adaptations generally lead to improvements in a more diverse range of athletic qualities. They also don't maximize leverages, which means big squats done in a narrow, rock-bottom style are just more impressive. Think of narrow squatting like close-grip pressing; it's a fantastic accessory exercise, but might not be the way you want to attack weight in a meet.
The first thing any lifter should do when beginning a training cycle is to pick exercises that will best suit their goals. Decide what you want to improve in and choose accordingly. All you be better off reaping the benefits of the athleticism developed by narrow squats, or will the overload to your posterior chain from wider squats fit you better? Then consider physical limitations. Are you flexible enough to squat low and narrow? Are there injuries that will be aggravated? Are your femurs too long to squat narrow? Does the length of your torso inhibit an upright position? These questions generally come down to what is more comfortable and effortless.
My goal this year is to hit a 605lb raw squat with a belt and knee wraps to IPF depth. Even though my technique is different, I know ANY type of squatting will lead to size and strength gains and that is the long term goal. This current training cycle will have me squatting wide and just to parallel without wraps. In two months the plan is to reintroduce wraps and smash this number. Wash, rinse, repeat.
That being said I, like most lifters, am struggling to usefully apply all of this informatin without being paralysed by it. Whenever you are doubting your training decisions, just remember this quote which has kept me from storming out of the gym in disgust more times than I can count.
"In any moment of decision the best thing you can do is the right thing, the next best thing you can do is the wrong thing, and the worst thing you can do is nothing." Roosevelt
There are many points of contention among coaches and pro athletes alike as to the important keys to developing a big squat. Be a technician. Don't over think it. Arch your lower back. Squat to parallell. Squat below parallell. Squat ass to grass. Low bar. High Bar. Wide stance. Narrow stance. Lean forward. Hips back. Stay upright. Knees out. Controlled descent. Hit it fast and hard. Head up. Head back. Head neutral. Look at the sky. Look at an electrical outlet in the corner. Squat heavy. Squat fast. Squat light. Squat to a box. Do goodmornings. And my favorite, "Squat More!".
Thing 2 is physical limitations. This encompasses everything from limb ratios, injuries, structural strengths and weaknesses, and flexibility. The 50 year old man who hasn't worked out in 30 years is not going to perform to the same specifications that the seasoned 20-something weightlifter will, as will not the two weightlifters who vary in height by 8 inches. This part gets tricky because it can be very subjective. We want to maintain standards that are meaningful and relevant without being so stupidly dogmatic as to assume that any squat not done our way must be wrong.
Example. I am 5'10" and carry all of my height in my torso (i.e. I have stubby little arms and legs). I have always squatted with a narrow stance and high bar. By pure anthropamorphy, this was not the best way to maximize my leverages but, because it is how I learned, it became my chosen method. The result over the years was steadily improving strength along with increased flexibility and athleticism; hitting rock bottom and overcoming a load in this awkward position primed me for stone loads and tire flips later on. Fast forward 8 years and I am rehabilitating my lower back, the soft tissue of which has taken a beating over the years and grown scar tissue to compensate. Now, I am so aware of the curvature in my lumbar spine as I break the plane of parallell (some call it a butt-wink: gay) that I can no longer squat in this way without visions of splitting connective tissue and herniated disks. Over the last 6 months I have become comfortable taking my feet out, lowering the bar across my shoulders, and shoving my hips back more, all while maintaining a very upright position. This results in a slow descent with a controlled, but forceful, push out of the hole (no homo). By taking these steps I have 1.) been able to squat consistently without further injuring my lower back, 2.) strengthen the muscles of my glutes, hamstrings, and spinal erectors (which carried straight over to my deadlift), and 3.) familiarize myself with a powerlifting-style squat that will benefit me directly in future squat contests.
Narrow squatting is generally considered to be a more athletic squat. Because it requires more flexibility, range-of-motion, and more effort, adaptations generally lead to improvements in a more diverse range of athletic qualities. They also don't maximize leverages, which means big squats done in a narrow, rock-bottom style are just more impressive. Think of narrow squatting like close-grip pressing; it's a fantastic accessory exercise, but might not be the way you want to attack weight in a meet.
The first thing any lifter should do when beginning a training cycle is to pick exercises that will best suit their goals. Decide what you want to improve in and choose accordingly. All you be better off reaping the benefits of the athleticism developed by narrow squats, or will the overload to your posterior chain from wider squats fit you better? Then consider physical limitations. Are you flexible enough to squat low and narrow? Are there injuries that will be aggravated? Are your femurs too long to squat narrow? Does the length of your torso inhibit an upright position? These questions generally come down to what is more comfortable and effortless.
That being said I, like most lifters, am struggling to usefully apply all of this informatin without being paralysed by it. Whenever you are doubting your training decisions, just remember this quote which has kept me from storming out of the gym in disgust more times than I can count.
"In any moment of decision the best thing you can do is the right thing, the next best thing you can do is the wrong thing, and the worst thing you can do is nothing." Roosevelt
The Dead: 3 Rules For A Monster Back
The deadlift is without a doubt one of the top three movements that any
barbell warrior must be comfortable with. The movement lives up to it's
name: done with any amount of intensity, the deadlift induces visions of
death and dying. It sounds grim, but this is actually where the value
of the movement comes from. Your body grows muscle tissue as a response
to some systemic stress; when the 'systems' responsible for muscular
contraction are taxed, your body adapts. It stands to reason that the
greater the stress placed on these systems, the greater the adaptation.
We know by now that heavy, multi-joint movements are superior at causing
this response. Well, the 'deadliness' of a deadlift comes from the
great amount of stress it places on the body. The bar is held in the
hands, causing tension in the forearms, biceps, triceps and deltoids.
Posture must be maintain, which is a result of contraction in the
rhomboids, lats, spinal erectors, and abdominal muscles. The weight must
be moved forcefully off the ground, an action initiated by the glutes,
hamstrings, and quadriceps. Virtually every muscle in the body must
strain with maximal effort to efficiently and safely pull off this
maneuver. The benefit of deadlifts includes, but is not limited to,
improved core strength, explosive hip drive, a strong upper body, an
even stronger lower body, a thicker back, better functional strength, and ball size.
This is Bennie Magnusson with the all-time deadlift record..... and he did it without a deadlift suit. Insane.
Let's begin with a basic deadlift from the floor. This results in every bit of strength and mass development in other variations, but will also set you up for success if you ever decide to compete in powerlifting or strongman. Proper deadlift form is based solely around three points: Keep your back straight, keep your weight back, and keep your pull smooth. Many coaches get lost in the small stuff by addressing exact foot placement and making sure you drop your ass down before pulling. From examining every great puller in the world, I can tell you that these specifics will vary person to person and depend entirely on you as a lifter. Proper deadlift form will be the safest, most efficient way to complete the lift in a manner that benefits you as a lifter.
Get your feet set in front of the bar, not too wide, not too narrow. Take your grip. A good deadlift grip will be inside the rings; the closer the grip, the better your leverages. I also recommend learning the hook grip, which is a way of maintaining a double-overhand deadlift grip with a heavy load. It's painful, but safer than the mixed grip. Using the mixed grip when pulling has been said to cause bicep problems and posture issues. Using straps is my second choice. This brings us to item number 1.
1.) Keep your back straight - With your feet set and hands dug into the bar, roll the bar back over the middle of your foot. From here, look straight ahead, tighten your back as hard as you can, and pull your shins against the bar. Your weight should be on your heels with a great amount of tension built up in your legs and hips. Most importantly, your back should be flat and rigid. I cannot emphasize enough the importance of good posture in a strong pull. It improves efficiency, which improves results, and prevents injury. Deadlift injuries are not pretty. Avoid them at all costs.
Hip placement will vary from person to person. It is not mandatory to proper deadlift form to have your butt low, as in the bottom of a squat. Guys with strong thighs will do this, but champion pullers typically have their hips higher. Don't sweat the small stuff. Keep your posture solid and the rest will follow.
2.) Keep your weight back - This is a point that maximizes leverage and keeps unnecessary strain off of your lower back. The act of pulling your shins into the bar and tightening your posture simultaneously should leave your shoulders directly over the bar and your hips behind you. Leaning back slightly ensures that the bar stays close to your body: when it drifts out in front of you, your back is likely to round forward like an angry cat, or a dog pooping. This will lead to problems. No bueno.
3.) keep your pull smooth - This speaks to how efficiently you are coordinating all of the 'deadlift muscles'. If you have done the previous two correctly, the bar should break evenly off of the floor. If not, then the bar is probably out in front of you, away from your shins, and your back is rounded as you twitch and jerk to lock the weight out. A rake is your spine. Put it on the ground and step on it. Notice how the rake stays straight as it stands up. This should be you. Now think of a cobra uncoiling out of a wicker basket. With out proper deadlift form, or by ignoring the previous cues, this might also be you. Every time your back rounds forward, think of a cobra, then imagine your disks exploding out of your vertebrae behind you. Don't be a snake, be the rake.
Notice how every bit of info on proper deadlift form involved the setup. Many people struggle with the lockout as they fatigue, but a successful lockout with a maximal load will depend on how solid your setup was. As the bar travels up your shins and past your knees, your hands tearing against the bar and back straining to maintain posture, simply pull your shoulders back and hips forward. The lift should be over once it is past your knees. If you struggle at this point, reevaluate your setup and practice shooting your hips out at the top. Think hips out, not bar up.
Now that you are an expert deadlifter, exploring other variations should be easy money. The benefit of deadlifts done conventionally will vary slightly from the benefit of deadlifts done stiff legged or from an elevated position. The same three points should always take precedence. Rack pulls are a great way to improve strength and mass by virtue of sheer overload. Just set the bar at or right below knee level and be sure to reset on every rep. Romanian deadlifts are a great accessory exercise to shift the focus to your hamstrings and lower back. Keep your back arched tight, keep a slight but consistent bend in your knees, and track the bar close to your body as you push your butt behind you. Reverse directions when you can't bend down any further without rounding your back or bending your knees. The lighter weights will also give a good opportunity to work on your deadlift grip via the hook grip.
Pick a movement and stick to it. Heavy floor and rack pulls should be done no more than once per week (less often if possible) for one to two all out sets. Romanian and stiff legged pulls can be done with a bit more volume. Whatever you choose, stick to it for at least 3 months.
3 Movements for Monster Delts
Pushing heavy weight overhead is one of the quickest ways to big delts
and a strong press. The 'overhead press' is a loose term that
encompasses all forms of overhead movements: jerks, push presses, and
strict presses.
Strict Press
This one is pretty straight forward; it entails grabbing a weight and moving it over your head strictly through the use of your arms. This means there is no leaning or kicking with legs. Since seated presses are the favorite of the gym masses, this is probably your default movement. However, since seated presses require much less energy than the standing version, I'm inclined to consider this cheating anyways. Standing presses are the gold standard in upper body movements. It's not enough to get a hard lean into a bench, get a handoff from your gym buddy, drop the bar to the top of your forehead, and spit and strain as you turn what should be a basic shoulder movement into a half-rep incline press. Set the bar in the squat rack and press from your collarbone for a quick reality check as to how badass you are not.
A strong standing strict press relies on stability just as much as raw pressing power. Make sure your feet are parallel and your gut is tight. There should be little to no backwards lean as you press the weight. I also find that driving your elbows up into the rack position helps give a good pop off of your chest. The press should be fast and smooth and track closely enough to your face that you can smell the barbell.
Strict Press
This one is pretty straight forward; it entails grabbing a weight and moving it over your head strictly through the use of your arms. This means there is no leaning or kicking with legs. Since seated presses are the favorite of the gym masses, this is probably your default movement. However, since seated presses require much less energy than the standing version, I'm inclined to consider this cheating anyways. Standing presses are the gold standard in upper body movements. It's not enough to get a hard lean into a bench, get a handoff from your gym buddy, drop the bar to the top of your forehead, and spit and strain as you turn what should be a basic shoulder movement into a half-rep incline press. Set the bar in the squat rack and press from your collarbone for a quick reality check as to how badass you are not.
A strong standing strict press relies on stability just as much as raw pressing power. Make sure your feet are parallel and your gut is tight. There should be little to no backwards lean as you press the weight. I also find that driving your elbows up into the rack position helps give a good pop off of your chest. The press should be fast and smooth and track closely enough to your face that you can smell the barbell.
This is probably the best demonstration of overhead pressing power ever. Before the strict press was excluded from olympic weightlifting, it was common for guys to get a 'kick' with a quick backward lean.
Push Press
This is the strict press's cooler cousin. A push press begins with a fast leg drive to get the weight moving and finishes with a strong press to lockout. This conditions your arms and legs to move as a chain, forcefully transferring energy from the ground, through your midsection, and out your fist. There is no better exercise for developing a knockout punch. It also results in a huge overload on your primary pressing muscles. Depending on how fast your leg drive is, you may be using weights up to 100lbs. over your strict press numbers. This overload means more tension on the working muscles, which will lead to a breakthrough in mass development.
The setup should look just like the strict press, but really emphasize bringing your elbows up in the rack position. Keeping your torso completely upright and your weight balanced evenly on your feet, push your hips back and bend your knees slightly. The point is to distribute the load evenly across your hips and knees without causing the bar to come forward. Reverse directions explosively, launching yourself from your heels to your toes. As you extend fully on to your toes, press the bar as hard as you can to lockout and push your head forward. The bar should be directly over the middle of your foot and just above the back of your head.
Notice how Koklyaev keeps the movement smooth. His transition from leg drive to arm drive is flawless.
Push Jerk
The push jerk takes the push press one level higher. The setup will be the same, but as you extend fully you will dip back under the bar instead of pressing it to lockout. This is how big numbers are put up in strongman contests around the world. It requires speed, flexibility, and coordination, along with the balls to get under a weight that's much higher than your max strict press. At this point, the movement is less of a press than a demonstration of quickness and technical prowess, but the overload factor still plays a role. From personal experience I can tell you that my delts exploded from a year of doing heavy jerks and little else. My best push jerk went from 275 to 365 for a double in this time, and my pressing strength has been on another level since.
To understand the push jerk, you must understand your own body mechanics. The idea is to drive up forcefully, and when the weight is accelerating upwards, drop back underneath it and catch it at arms length. This means you don't drop under the bar until you have applied every bit of force you have in you into moving it upwards. As you drive, make sure you 'finish' the triple extension: your ankles, knees, and hips should all be fully extended.
Picking a technique depends on your goals. I recommend strict presses with the occasional push press worked in for simple mass building. If you ever want to compete, you will eventually have to be comfortable with a push press or jerk. You might as well start now. The techniques require a month or so of light practice, and when you let loose, it pays off. Just pick a technique and stick with it. Every ounce you put on the bar will translate into mass on your frame.
How to Build Muscle Fast
Whether you are skinny and still in high school or overweight and middle-aged, learning the most effective ways to build muscle will guarantee that your time is not wasted and progress comes fast. The following tips will answer the question, "How can I build muscle fast?"
Nutrition
Building muscle is a process that requires sufficient protein intake as well as a calorie surplus. If you are eating 10,000 calories a day, but no protein, you will fail to build muscle. Likewise, if you are eating 400 grams of protein, but are in a calorie deficit, you will also fail to build muscle. Adequate nutrition that builds muscle fast requires sufficient calories as well as protein so that you can recover effectively from your workouts. An easy way to figure protein intake is to take your bodyweight in pounds and multiply it by 1.5. This is your minimum protein intake in grams. A 200 pound male would then take in 300 grams of protein per day. Along with this, a sufficient amount of carbohydrates (which are also necessary for the muscle-building process) and essential fats (which aid in recovery) must be consumed to continue the mass-building process.
Training
Diet is necessary for muscle gaining purposes, but training is PARAMOUNT! A solid training regimen that builds muscle quickly will utilize major muscle groups together in an intense effort. This means that big, compound movements that allow the lifter to handle more of a load will provide the best results, especially when they are done for all out effort. A squat, for example, will utilize virtually every muscle in the body when done correctly. This allows a greater load to be handled, which in turn yields a greater systemic stress on the musculature of the body. There is a direct correlation with the effort produced in a workout and testosterone released post workout. More testosterone equals more growth and bigger exercises equals more testosterone.
Exercise Selection
Put away the concentration curls and upgrade to bigger, whole body exercises. You asked, "how do I build muscle fast?", and I'm telling you, with big weights. The most important time in your training is the time spent doing presses, squats, deadlifts, rows, or any other movement that requires multiple muscles to be used at once. Isolation work is always last, without exception. Focus on adding pounds to your deadlift and I promise that you will also add pounds to your frame.
Recovery
Don't over do it! Many ambitious youngsters try to be the 'super athlete' and wind up burning themselves out. Gaining mass requires a short, all out burst of effort followed by adequate rest. Your training sessions should be short (60-90 minutes) and done between 3 and 5 days a week. The time spent between these sessions should be dedicated to recovering so you can attack your next workout. Remember, bodybuilders can't moonlight as marathon runners. If there are sport-specific skills that must be maintained, work them in during your training session.
Post Workout
There exists a 30 minute window post-workout where any nutrition you consume will be utilized towards muscle gain at an exponentially greater rate than any other time of day. Immediately following a workout take a post-workout shake that contains a 1:4 ratio of protein to fast-acting-carbohydrates. Ideally, this would be around 30 grams of protein to 120 grams of carbohydrates. The fast acting carbs will cause a spike in your blood sugar which, in turn, causes a spike in insulin levels. Insulin is the most anabolic hormone in the body, more so than testosterone!! And because your metabolism is running so high from the vicious weight training session you just had, these carbohydrates won't be converted to bodyfat.
Supplementation
Many supplements on the market are worthless and cause little more than a placebo effect. Any pre-workout supplement can be replaced by a cup of iced coffee with some sugar. There are a few, however that are worth a second look. Creatine, when taken properly, spurs fast gains in muscularity as well as almost immediate gains in strength and endurance. Some have said, 'it's just water weight!'. Well, guess what? Muscle is mostly water! The fact is that taking creatine will add size to your arms and allow you to move more weight. Sounds like it's a pretty useful supplement to me! Whey protein is simply another a tool to augment your daily protein intake. Whey is made from milk, and is a quality substance that is easily taken. Taking in 300 grams of beef, chicken, and tuna protein is not easy. Whey makes it easy. It doesn't need to be designer brand. A 5 pound tub should cost no more than $45 and should be gone in a week. Fish Oil is an excellent natural anti-inflammatory, which is necessary for fast recovery and keeping your joints healthy.
If you are diligent in these steps, you are on your way to becoming a force to be reckoned with! Remember to prioritize: getting your training protocol solid is the most important thing. Then worry about your diet. Supplements, while helpful, are a distant third on the totem pole.
Nutrition
Building muscle is a process that requires sufficient protein intake as well as a calorie surplus. If you are eating 10,000 calories a day, but no protein, you will fail to build muscle. Likewise, if you are eating 400 grams of protein, but are in a calorie deficit, you will also fail to build muscle. Adequate nutrition that builds muscle fast requires sufficient calories as well as protein so that you can recover effectively from your workouts. An easy way to figure protein intake is to take your bodyweight in pounds and multiply it by 1.5. This is your minimum protein intake in grams. A 200 pound male would then take in 300 grams of protein per day. Along with this, a sufficient amount of carbohydrates (which are also necessary for the muscle-building process) and essential fats (which aid in recovery) must be consumed to continue the mass-building process.
Training
Diet is necessary for muscle gaining purposes, but training is PARAMOUNT! A solid training regimen that builds muscle quickly will utilize major muscle groups together in an intense effort. This means that big, compound movements that allow the lifter to handle more of a load will provide the best results, especially when they are done for all out effort. A squat, for example, will utilize virtually every muscle in the body when done correctly. This allows a greater load to be handled, which in turn yields a greater systemic stress on the musculature of the body. There is a direct correlation with the effort produced in a workout and testosterone released post workout. More testosterone equals more growth and bigger exercises equals more testosterone.
Exercise Selection
Put away the concentration curls and upgrade to bigger, whole body exercises. You asked, "how do I build muscle fast?", and I'm telling you, with big weights. The most important time in your training is the time spent doing presses, squats, deadlifts, rows, or any other movement that requires multiple muscles to be used at once. Isolation work is always last, without exception. Focus on adding pounds to your deadlift and I promise that you will also add pounds to your frame.
Recovery
Don't over do it! Many ambitious youngsters try to be the 'super athlete' and wind up burning themselves out. Gaining mass requires a short, all out burst of effort followed by adequate rest. Your training sessions should be short (60-90 minutes) and done between 3 and 5 days a week. The time spent between these sessions should be dedicated to recovering so you can attack your next workout. Remember, bodybuilders can't moonlight as marathon runners. If there are sport-specific skills that must be maintained, work them in during your training session.
Post Workout
There exists a 30 minute window post-workout where any nutrition you consume will be utilized towards muscle gain at an exponentially greater rate than any other time of day. Immediately following a workout take a post-workout shake that contains a 1:4 ratio of protein to fast-acting-carbohydrates. Ideally, this would be around 30 grams of protein to 120 grams of carbohydrates. The fast acting carbs will cause a spike in your blood sugar which, in turn, causes a spike in insulin levels. Insulin is the most anabolic hormone in the body, more so than testosterone!! And because your metabolism is running so high from the vicious weight training session you just had, these carbohydrates won't be converted to bodyfat.
Supplementation
Many supplements on the market are worthless and cause little more than a placebo effect. Any pre-workout supplement can be replaced by a cup of iced coffee with some sugar. There are a few, however that are worth a second look. Creatine, when taken properly, spurs fast gains in muscularity as well as almost immediate gains in strength and endurance. Some have said, 'it's just water weight!'. Well, guess what? Muscle is mostly water! The fact is that taking creatine will add size to your arms and allow you to move more weight. Sounds like it's a pretty useful supplement to me! Whey protein is simply another a tool to augment your daily protein intake. Whey is made from milk, and is a quality substance that is easily taken. Taking in 300 grams of beef, chicken, and tuna protein is not easy. Whey makes it easy. It doesn't need to be designer brand. A 5 pound tub should cost no more than $45 and should be gone in a week. Fish Oil is an excellent natural anti-inflammatory, which is necessary for fast recovery and keeping your joints healthy.
If you are diligent in these steps, you are on your way to becoming a force to be reckoned with! Remember to prioritize: getting your training protocol solid is the most important thing. Then worry about your diet. Supplements, while helpful, are a distant third on the totem pole.
Quality Exercises to Work Upper Chest
Choosing quality exercises to work upper chest are important in overall physique development. Many trainees hammer away at flat bench presses and flyes, but wonder why their upper chest development falls short. Not only will diversifying your chest training lead to greater overall development, but it will increase your bench press fast! The following is a list of the best exercises to work upper chest.
Incline Barbell Bench Press - Almost every gym has an incline bench set up. Adjust the seat so that you can safely take the bar out of the rack without hitting the pins and position yourself under the bar. Take a grip slightly wider than your normal flat bench press grip. Now bring your shoulder blades together so that your chest is forced out high and your back is digging into the bench. Squeeze the bar tightly as you take it out and lower it in a straight line perpendicular to the ground. Since we are choosing exercises to work out upper chest instead of building overall strength, this needs to be looked at like more of an isolation movement. That means letting your elbows flare out to the side. With a wide grip and the elbows out to the side, this will almost look like a flye. The bar should touch high on your chest, somewhere around the collar-bone. Without bouncing, reverse directions. (WARNING! This technique is extremely effective at building a pigeon chest, but does position your shoulder joint in a delicate position. Any time your elbows are flared out way from the body the bar must be lowered SLOWLY and under control with a steady tempo. In contrast, any time heavy weight (85% 1 rep max and up) is being pressed with high intensity, your elbows must be tucked to the side. This is better for strength purposes, but hinders pectoral development slightly.)
Recommended - 5 sets of 10
Incline Dumbbell Press - Grip the dumbbells and walk over to the bench. As you sit down, position them so that they are standing straight up on your legs with your palms facing each other. Now lay back as you kick the dumbbells into position. I recommend taking a second to pin your shoulder blades together before you begin the set. Once you are tight, drive the dumbbells up in a straight line. Many trainees waste energy pressing them together. This means that as the weights are being pressed vertically, they must also travel horizontally to end up together. This wastes energy and does nothing to work out upper chest. Move the weight in a straight line perpendicular to the ground. I also like to play around with the grip. If you have shoulder issues, try pressing with palms facing each other or turned slightly out. Just like the barbell version, this is an accessory isolation exercise, so press with care. Lower slowly and keep a steady tempo.
Recommended - 5 sets of 15
Incline Dumbbell Flye - The weights don't need to get big on this. Grab a pair of light dumbbells to start out, and sit on an incline bench. Press the weights up so that the ends of the dumbbells are touching each other and your palms are faced away from you. Keeping a slight, constant bend in the elbows, allow the dumbbells to slowly lower away from each other in an arc. Lower them as far as you COMFORTABLY can. Don't tear a pectoral trying to get them to scrape against the ground. They should lower slowly, and return to the top just as slowly. The tempo should be 3-1-3-1, as in 3 seconds down, 1 second pause, 3 seconds up, 1 second pause. The grip can also be changed to a more traditional palms in flye, but I prefer the former. Do these correctly and your upper chest will be screaming.
Recommended - 5 sets of 20
Push Ups with Feet on the Bench - Kick your feet up on a bench and space your hands similar to your bench grip on the ground. Since we are still isolating, we want to focus on tempo again as opposed to speed or weight. Keep the elbows out to the side, lower slowly, pause, and return to the top, and pause again. You can do multiple sets to failure, or have a partner put a weight plate on your back. Either way, keep the reps over 20. If your shoulders or pectoral insertion bothers you at all, play it safe and tuck your elbows to the side. It's not as effective, but not enough of a difference to risk injury.
Recommended - 5 sets of 20+
Low Pulley Cable Crossover - Take any two-sided cable set up and drop the pulleys to the floor. Attach a D handle to each side, set the weight relatively light, and grab the handles. With a very slight lean forward, and perhaps a staggered stance for balance, turn your palms toward the ceiling and bring your hands together at the top in front of your face. SQUEEZE! It is very important that you are moving at the shoulder joint and not the elbow. If you are curling the weight, you will not be effectively targeting the upper chest, and may injure your bicep.
Recommended - 5 sets of 20+
These are five of the best exercises to work upper chest. Addressing a weakness in your pectoral development is a sure-fire way to improve physique, but also increase our bench press fast. That being said, this is not an example of a training session. Only one, at most two of, these variations should be done as part of a normal chest workout. Remember to start with basic pressing movement, and then move to flyes, crossovers, and bodyweight movements.
Incline Barbell Bench Press - Almost every gym has an incline bench set up. Adjust the seat so that you can safely take the bar out of the rack without hitting the pins and position yourself under the bar. Take a grip slightly wider than your normal flat bench press grip. Now bring your shoulder blades together so that your chest is forced out high and your back is digging into the bench. Squeeze the bar tightly as you take it out and lower it in a straight line perpendicular to the ground. Since we are choosing exercises to work out upper chest instead of building overall strength, this needs to be looked at like more of an isolation movement. That means letting your elbows flare out to the side. With a wide grip and the elbows out to the side, this will almost look like a flye. The bar should touch high on your chest, somewhere around the collar-bone. Without bouncing, reverse directions. (WARNING! This technique is extremely effective at building a pigeon chest, but does position your shoulder joint in a delicate position. Any time your elbows are flared out way from the body the bar must be lowered SLOWLY and under control with a steady tempo. In contrast, any time heavy weight (85% 1 rep max and up) is being pressed with high intensity, your elbows must be tucked to the side. This is better for strength purposes, but hinders pectoral development slightly.)
Recommended - 5 sets of 10
Incline Dumbbell Press - Grip the dumbbells and walk over to the bench. As you sit down, position them so that they are standing straight up on your legs with your palms facing each other. Now lay back as you kick the dumbbells into position. I recommend taking a second to pin your shoulder blades together before you begin the set. Once you are tight, drive the dumbbells up in a straight line. Many trainees waste energy pressing them together. This means that as the weights are being pressed vertically, they must also travel horizontally to end up together. This wastes energy and does nothing to work out upper chest. Move the weight in a straight line perpendicular to the ground. I also like to play around with the grip. If you have shoulder issues, try pressing with palms facing each other or turned slightly out. Just like the barbell version, this is an accessory isolation exercise, so press with care. Lower slowly and keep a steady tempo.
Recommended - 5 sets of 15
Incline Dumbbell Flye - The weights don't need to get big on this. Grab a pair of light dumbbells to start out, and sit on an incline bench. Press the weights up so that the ends of the dumbbells are touching each other and your palms are faced away from you. Keeping a slight, constant bend in the elbows, allow the dumbbells to slowly lower away from each other in an arc. Lower them as far as you COMFORTABLY can. Don't tear a pectoral trying to get them to scrape against the ground. They should lower slowly, and return to the top just as slowly. The tempo should be 3-1-3-1, as in 3 seconds down, 1 second pause, 3 seconds up, 1 second pause. The grip can also be changed to a more traditional palms in flye, but I prefer the former. Do these correctly and your upper chest will be screaming.
Recommended - 5 sets of 20
Push Ups with Feet on the Bench - Kick your feet up on a bench and space your hands similar to your bench grip on the ground. Since we are still isolating, we want to focus on tempo again as opposed to speed or weight. Keep the elbows out to the side, lower slowly, pause, and return to the top, and pause again. You can do multiple sets to failure, or have a partner put a weight plate on your back. Either way, keep the reps over 20. If your shoulders or pectoral insertion bothers you at all, play it safe and tuck your elbows to the side. It's not as effective, but not enough of a difference to risk injury.
Recommended - 5 sets of 20+
Low Pulley Cable Crossover - Take any two-sided cable set up and drop the pulleys to the floor. Attach a D handle to each side, set the weight relatively light, and grab the handles. With a very slight lean forward, and perhaps a staggered stance for balance, turn your palms toward the ceiling and bring your hands together at the top in front of your face. SQUEEZE! It is very important that you are moving at the shoulder joint and not the elbow. If you are curling the weight, you will not be effectively targeting the upper chest, and may injure your bicep.
Recommended - 5 sets of 20+
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| She does her incline flyes. |
These are five of the best exercises to work upper chest. Addressing a weakness in your pectoral development is a sure-fire way to improve physique, but also increase our bench press fast. That being said, this is not an example of a training session. Only one, at most two of, these variations should be done as part of a normal chest workout. Remember to start with basic pressing movement, and then move to flyes, crossovers, and bodyweight movements.
How To Bench Press 405
Look at the video to the right. This guy is mechanical, stable, fast, and BIG!
Part I of this series ("How to Bench Press 315") covered the basics of bench press technique and how to handle accessory work when building for mass. This installment will focus on programming for intermediate lifters. This isn't just a collection of workout routines for upper body development, but a comprehensive system that will grow weak points which will, in turn, increase your bench press fast. Using more weight in the bench press will, again, spur new growth in your upper body. The idea is get big to get strong, and get strong to get big.
The Bench Press Broken Down - The main movers of the bench press are the deltoids, pectorals, and triceps. These are not, however, the only players worth noting. To increase your bench press fast, you must train optimally, and that means targeting every muscle that plays a role in the movement. This causes synergy: improving individual muscle groups, which improves bench press performance, which improves workout efficacy, which improves individual muscle groups. Take any piece out of this chain and you are wasting your time. The other key players are supportive structures: traps, rhomboids, lats, biceps, and even abdominals and lower back muscle groups. These muscles create stability, which is the key to moving more weight efficiently. Studies show that weakness or fatigue in any of these supportive structures causes a decrease in performance. This is clear proof that to bench big, all musculature of the upper body must be firing on all cylinders.
The meat of your routine should be actual bench pressing. Time under the bar will lead to skill refinement: muscle fibers will be conditioned to fire simultaneously and in the proper order and this is the heart of optimal performance. When straining under maximum loads in the future, all thought must be geared towards effort and intensity; there is no room for thinking about technique cues. All of this must happen automatically.
Workouts begin with a warm-up: 10-15 minutes of stretching, getting blood to the supportive structures, and practicing the movement about to be done. I like to perform various arm circles and shoulder stretches in between light benching with an empty bar and light biceps/triceps work to warm my elbows up.
Here is the 'meat and potatoes'. Add weight to the bar in 20-30lb increments, performing 5-8 reps and keeping technique and tempo perfect. The goal is to get to your working weight completely warmed up, but not fatigued. 5 sets of 5 is one of the most time-tested routines for improving strength and size simultaneously. Use the same weight on each set and go for broke on the last one. Starting the cycle, choose a weight that is around 70% of your 1 RM. A 300lb bench presser would start around 210lbs. The sets would look like this: 210x5,5,5,5,12. Do this twice a week and add 5-10lbs every time. At a rate of 5lb increases and bench pressing twice per week, this lifter will bench press 300lbs for 5 sets of 5 in 9 weeks. Err on keeping the jumps small and keep track of your rep records on the last set. Your goal will be to break your record from the last session with 5 more pounds on the bar.
After you have completed your main sets, perform one exercise for 2-5 sets for each accessory muscle group, focusing on building for mass. 2-3 sets can be done if the intensity on each set is extremely high(i.e. training to and past failure using drop-sets, rest-pause, forced reps, etc.). 5 sets are best when performing sets that fall just short of failure. You are going to choose one exercise for shoulders, traps, back, biceps, and triceps. Chest isolation(dumbbell, incline, flyes, etc.) is only necessary when benching is limited to once per week. Since this is a twice per week program, try to avoid excessive strain on the connective tissue of the chest and shoulders.
Example Bench Press Day:
Bench Press - 210lbs x 5,5,5,5,12 reps
Triceps Press down - 70lbs x 5 sets x 10 reps
Bent Row(10 second drop set) - 135lbs x 10,6,5 reps 135lbs x 9,5,4 reps
Standing Curl - 85 x 5 sets x 12 reps
Shrugs - 185lbs x 3 sets x 30 reps
Front Raises(strict to failure, then swinging) - 30lbs x 20,18 reps
The high volume work(sets of 5) is very effective at building for mass, but the high intensity work(drop sets, forced reps, etc.) is just as effective and much faster. Experiment, mix and match: one combination isn't better than another. The most important factor for increasing your bench press fast is consistency. 9 weeks is an extremely short period of time for our hypothetical lifter to perform his 1 rep max for 5 sets of 5, but he won't get there unless he is on point for every workout in between. Stay focused, follow the basics, and you will realize your goals in no time!
How to Bench Press 315
A 315 bench press is the mile marker for many young trainees. Getting that third wheel on the bar is a sign to everyone that you've paid your dues and you are on your way. Not only does it signify an above-average level of strength, but it is a sign of things to come: more muscle mass, greater strength, elite performance. Not only will your frame widen to accommodate new levels of skill and performance, but your confidence will become broader and all-encompassing. Stronger people get stuff done. This article is a tool to overcoming that first hump on the road to improved strength and size. I will show you not just how to bench press 315 or how to increase your bench press fast, but overall how to get strong quick.
Technique
This is the most important aspect of bench pressing. Proper technique will lead to more efficient workouts (which mean faster gains) as well as a reduced chance of injury. I can't teach you how to get strong quick or increase your bench press fast if you are also getting injured frequently. To start, your body needs to be as stable as possible. This doesn't mean lying down like a fish. Get tight! Position yourself so that your bellybutton is under the bar. Position your hands on the bar so they are at least shoulder width apart. Now walk your feet back under you so that you are on your toes. Here comes the tough part: keep your feet, butt, and hands in the same position and move your shoulders further down the bench so that your chin is now under the bar instead of your bellybutton. This is called the arch; your body should be in a high arch and you should almost be cramping up from the amount of tension in your body. In this position you are a rock, and any force you generate will be applied directly to the bar, instead of being absorbed through your relaxed, squishy torso.
You're not done yet. Before you can take the bar out of the rack and go to work, you need to make sure your shoulder girdle is stable. As you press, movement occurs in the shoulder joint. The actual shoulder girdle itself should not displace. Stand up and roll your shoulders forward. This is what I mean and this is what many trainees do that hinders progress and causes injury. To stabilize the joint (thereby preventing injury and improving gains), pinch your shoulder blades together as hard as you can. As your shoulder blades come back, your back should tense. Remember this position: you need to maintain it during the entire set.
Now you are tight and ready to increase your bench press fast; faster than anyone you've known. Take the bar out of the rack and position it directly over the highest point on your body. For some, the top of the belly is the highest point, but I find this too low. The bottom of the sternum seems to be most comfortable for most people. Now lower the bar in a straight line. Keep the elbows tucked. To illustrate this, stick your fists out in front of you as if you were going to bench. Now rotate your thumbs up. The position your elbows move into is the position you want them in as you lower the bar. Do this a few times to understand the movement pattern and then apply it to the bar. As the bar lowers, your chest should be high in the air, your shoulder blades pinched together, your elbows tucked, your forearm positioned under the weight perpendicular to the ground, and you should have a death grip on the bar. As you gently tap the upper most point of your torso, drive your feet through the ground and your entire body into the bar. Done correctly, this should be the most efficient, explosive repetition you have ever performed in a bench press. Before long, your query will change from 'how to bench press 315' to 'how to bench press 405'. And then who knows?
Programming
Now that your technique is solid, I'm sure you are asking, "To increase your bench press fast there has to be more than just technique!" Well, you're right. Exercise selection, rep ranges, and recovery are all things to consider when addressing how to get strong quick. The main principle is this: lift hard, lift often. Allow me to expand on this.
If you are under a 300lbs bench press, you will still be considered a novice. This means your program doesn't have to be super specialized for you to make progress. In fact, you should be doing the opposite of specializing: focus efforts on building up accessory movers and potential future weak points now, and make progress continuously tomorrow. Bench pressing twice a week is plenty. Since benching puts a lot of strain on the connective tissue of the pectorals and shoulders, limit alternate pressing work to a couple sets. Young lifters have a tendency of shooting themselves in the foot by doing too much. Less is more. Stick with moderate rep ranges (5-8reps) as progress with these will carry over to progress with your 1 rep max. Training below 5 reps often will eventually lead to chronic inflammation and a burnt out central nervous system. There are very successful max-effort programs that have lifters train heavy, frequently and work around these problems, but they can be unnecessarily complicated. Keep it simple, stupid.
Workouts should start with an extensive warm-up, move into your primary bench press sets, and then taper into lighter accessory work that will add muscle to your shoulders, triceps, back, and biceps. Augmenting these muscle groups will not only increase your bench press fast, but give you a lean, muscular physique that I'm sure you want. You can choose one exercise for each and do 2 sets to absolute failure(utilizing drop sets, cheat reps, rest-pause, etc.), or you can do a simpler approach of 5 sets of 8-15 reps, using the same weight for all sets and adding 5-10lbs each session. Either one works well and, being performed twice per week, is more than enough to cause growth in the desired areas without overtraining.
Follow these principles and you will be on your way to a giant press in no time! For a more in-depth look at how to get strong quick, look out for Part II: How to Bench Press 405.
Technique
This is the most important aspect of bench pressing. Proper technique will lead to more efficient workouts (which mean faster gains) as well as a reduced chance of injury. I can't teach you how to get strong quick or increase your bench press fast if you are also getting injured frequently. To start, your body needs to be as stable as possible. This doesn't mean lying down like a fish. Get tight! Position yourself so that your bellybutton is under the bar. Position your hands on the bar so they are at least shoulder width apart. Now walk your feet back under you so that you are on your toes. Here comes the tough part: keep your feet, butt, and hands in the same position and move your shoulders further down the bench so that your chin is now under the bar instead of your bellybutton. This is called the arch; your body should be in a high arch and you should almost be cramping up from the amount of tension in your body. In this position you are a rock, and any force you generate will be applied directly to the bar, instead of being absorbed through your relaxed, squishy torso.
You're not done yet. Before you can take the bar out of the rack and go to work, you need to make sure your shoulder girdle is stable. As you press, movement occurs in the shoulder joint. The actual shoulder girdle itself should not displace. Stand up and roll your shoulders forward. This is what I mean and this is what many trainees do that hinders progress and causes injury. To stabilize the joint (thereby preventing injury and improving gains), pinch your shoulder blades together as hard as you can. As your shoulder blades come back, your back should tense. Remember this position: you need to maintain it during the entire set.
Now you are tight and ready to increase your bench press fast; faster than anyone you've known. Take the bar out of the rack and position it directly over the highest point on your body. For some, the top of the belly is the highest point, but I find this too low. The bottom of the sternum seems to be most comfortable for most people. Now lower the bar in a straight line. Keep the elbows tucked. To illustrate this, stick your fists out in front of you as if you were going to bench. Now rotate your thumbs up. The position your elbows move into is the position you want them in as you lower the bar. Do this a few times to understand the movement pattern and then apply it to the bar. As the bar lowers, your chest should be high in the air, your shoulder blades pinched together, your elbows tucked, your forearm positioned under the weight perpendicular to the ground, and you should have a death grip on the bar. As you gently tap the upper most point of your torso, drive your feet through the ground and your entire body into the bar. Done correctly, this should be the most efficient, explosive repetition you have ever performed in a bench press. Before long, your query will change from 'how to bench press 315' to 'how to bench press 405'. And then who knows?
| There's stability......and then there's this. |
Programming
Now that your technique is solid, I'm sure you are asking, "To increase your bench press fast there has to be more than just technique!" Well, you're right. Exercise selection, rep ranges, and recovery are all things to consider when addressing how to get strong quick. The main principle is this: lift hard, lift often. Allow me to expand on this.
If you are under a 300lbs bench press, you will still be considered a novice. This means your program doesn't have to be super specialized for you to make progress. In fact, you should be doing the opposite of specializing: focus efforts on building up accessory movers and potential future weak points now, and make progress continuously tomorrow. Bench pressing twice a week is plenty. Since benching puts a lot of strain on the connective tissue of the pectorals and shoulders, limit alternate pressing work to a couple sets. Young lifters have a tendency of shooting themselves in the foot by doing too much. Less is more. Stick with moderate rep ranges (5-8reps) as progress with these will carry over to progress with your 1 rep max. Training below 5 reps often will eventually lead to chronic inflammation and a burnt out central nervous system. There are very successful max-effort programs that have lifters train heavy, frequently and work around these problems, but they can be unnecessarily complicated. Keep it simple, stupid.
Workouts should start with an extensive warm-up, move into your primary bench press sets, and then taper into lighter accessory work that will add muscle to your shoulders, triceps, back, and biceps. Augmenting these muscle groups will not only increase your bench press fast, but give you a lean, muscular physique that I'm sure you want. You can choose one exercise for each and do 2 sets to absolute failure(utilizing drop sets, cheat reps, rest-pause, etc.), or you can do a simpler approach of 5 sets of 8-15 reps, using the same weight for all sets and adding 5-10lbs each session. Either one works well and, being performed twice per week, is more than enough to cause growth in the desired areas without overtraining.
Follow these principles and you will be on your way to a giant press in no time! For a more in-depth look at how to get strong quick, look out for Part II: How to Bench Press 405.
Tips To Get Stronger Arms Fast!
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| Does this look infected? |
To begin, you must have a comprehensive workout for bodybuilding. This means knowing what movements or muscles are going to be worked, in what order they will be worked, and how often they will be worked. Most people like to work each muscle group once a week, and dedicate each workout to annihilating that one muscle group. This is flawed. The more often you can work each muscle group, the faster gains will come. I'm not just showing you how to get bigger arms, I'm showing you how to get bigger arms FAST. Training frequently with marathon workouts, however, will inevitably lead to chronic issues. The problem most trainees face is not lack of muscle recovery but lack of recovery from joints and connective tissue. Muscles adapt quickly, in matter of days, and this quality is to be capitalized on. The first thing trainees notice when they are overtraining isn't chronic soreness in the muscle itself, but sore, stiff joints along with inflammation and pain. This is a response to the volume of work, or the total amount of weight and reps performed in a workout. If a muscle can recover in a matter of days, but the workload leads to joint pain, then the question when building for mass is how to sufficiently tax the muscle so as to spur new growth without deteriorating the joint. This is where high intensity training comes in.
Volume is simply weight x reps x sets, or every rep performed multiplied by the average weight used. While an important factor for growth, it is not the only one. Effort is, by far, the greatest determining factor for gaining size and strength in a short amount of time. The fact is that one set done with enough focused effort will generate more of a growth response than five sets done short of failure. This means that growth occurs more efficiently without unnecessary wear and tear on the joints. As a bonus, since muscles recover after only a few days, the workouts can be repeated more often, leading to an unheard of rate of progress! In summary, the best method for building for mass gain is short, quick, and hard!
Start by training your biceps and triceps twice a week, and then evaluate your recovery to see if your joints can handle an extra day. Choose two to three exercises for your biceps and two to three for your triceps; perform at most two sets, taking each one as far past failure as possible. This means using strict repetitions until you physically cannot squeeze out another rep. Then the fun starts. Choose one advanced training technique to continue the set. These techniques can hypothetically be used to extend the set forever, so the set will end when you break mentally. Rest for 2-3 minutes and repeat. The workout should be over inside of 35 minutes.
After the first few training sessions, your arms will be very sore for 3-5 days. In a matter of weeks, they will be sore for only 2-3 days, if at all. As this happens, you can make your week denser with training. Gauge your recovery, and err on the side of taking an extra day if you need to. Remember, it's not necessarily muscle recovery we're worried about, but joint health. The important principle when building for mass is more gain with less pain.
Advanced Techniques
Drop Sets - This requires performing strict repetitions to failure and immediately continuing the set with a lighter weight. Drop the weight at least 20% each time and go through 3-4 drops.
Forced Reps - Reach failure with strict form and continue the set with the help of a training partner. Don't get sloppy as you fatigue; make sure that you are getting enough help that you can maintain proper form, but not so much that you stop straining.
Rest-Pause Reps - Go until failure, then rest for as long as it takes you to count 15 breaths. Continue the set with the same weight until failure again. Repeat this 2-3 times.
Cheat Reps - Reach failure with strict form, and then loosen or change form so that you can continue the set. This may mean swinging a barbell curl or changing a skull crusher to a close-grip press. Remember that cheating doesn't mean getting sloppy. Each cheat has a specific technique associated with it so as to prevent injury.
So here it is: all there is to know on how to get stronger arms fast, especially when building for mass. Your progress will only be as high as the work that you put into it. When considering effective workout routines for upper body development, the key is structure, intensity, recovery, and consistency. Now get to it!
Build Big Biceps
An impressive set of guns is paramount for anyone looking to improve their physique. Large, vascular arms are impossible to hide; they are an advertisement for the whole world, which says, "yeah, I'm kind of a big deal". Every man wants bigger biceps. But for how much hype there is around the countless different programs offering the solution, bigger arms are surprisingly easy to attain. Follow these 3 easy steps and watch your shirt sleeves stretch as you outgrow your current wardrobe.
Step 1 might surprise some people because it is counter-intuitive; you must center your training around compound movements. You would think a program designed to increase your arm size would center around arm exercises, right? Wrong. You must work the 'basics' if you wish to see substantial improvements in size anywhere in your body. This means presses, rows, squats, and deadlifts done with substantial effort. The amount of size and strength that some lifters have built in their arms with minimal isolation work is amazing. Even arm-wrestlers will tell you that direct bicep work is so far away from the most important aspect of developing a big pull that some won't even bother with it. It is rumored that former Mr. Olympia Dorian Yates simply performed his upper back movements with a supinated (palms-up) grip so as to eliminate direct bicep work by killing two birds with one stone. The bottom line is that big lifts develop big muscles, and improving your pressing and rowing capabilities will add on more slabs of muscle onto your frame than any amount of cable curls ever could by themselves.
Step 2 involves the realization that less is more. Fight the urge to spend hours doing endless 'pump sets' that drive blood into the muscle without causing a substantial enough stress to spur new muscle growth. If a set is done to failure, and I mean absolute, vomit-inducing failure, then one to two sets is all you need; choose a different exercise and move on. If you are choosing 5 exercises and performing 5 sets of each, then each set is clearly being performed well below capacity. While improving volume (i.e. the total number of sets and reps) is a valid way to make gains in the gym, it is not optimal. Every time you perform a movement, you are causing wear and tear on your joints. This increases the possibility of tendonitis or other inflammatory issues that are nearly impossible to shake once they set in. High intensity sets taken to and beyond failure, on the other hand, are more effective at producing physiological changes without the endless wear on joints and connective tissues. Pick an exercise and a weight that allows you to perform 10-12 reps. Let's say I start off with a preacher curl with 85lbs. and perform 11 reps with good technique and tempo until I fail on the 12th repetition. I rest for 10-20 seconds and begin again, this time reaching 5 repetitions. At this point my arms are so tight I can barely bend them. Now I rest another 20 seconds and grab the bar, this time with a partner to help me out. He assists me to the top of the movement and I lower the bar as slowly as possible, where he assists me to the top again. 5 more reps like this and I'm nauseous and incapacitated. This whole set took less than 2 minutes and left me annihilated; is there any reason to stick around doing endless sets of curls?
Step 3 is simply the choosing of quality exercises. Remember in step 1 how we determined that compound movements were the way to go? Well, the same principle applies for secondary accessory movements. What is the difference between a standing barbell curl and a one-arm dumbbell preacher curl? The preacher curl is true isolation; the purpose of a preacher bench is to take every other muscle group out of the equation so that all of your effort can be focused on your bicep. While this may sound reasonable, don't be fooled. A small muscle like the bicep will fail in a set relatively fast, thereby limiting the amount of work which can be done in a set. With a compound movement, however, the stress of the weight is distributed among all of the working parts. This allows all of the muscle groups to experience a heavier load for longer periods of time and is the primary reason that compound movements are superior. A standing barbell curl can be modified so that the sets go well beyond failure, thus taxing all of the relevant musculature with enough of a systemic stress so that your body responds with more muscle growth. Curl with strict form until failure, then use a slight hip swing. When this technique fails you, employ a greater hip swing followed by an intense negative. This cannot be done so easily with a concentration curl.
An example program would follow a four day split with 2 upper body days and 2 lower body days. I prefer to make the upper body days all-encompassing. I begin with my basic pressing movement (bench press or overhead press) and move into bent rows, skull crushers, pressdowns, barbell curls, dumbbell curls, and shrugs. This appears to be a lot of work, but should take less than 45 minutes if done with proper effort. Keep the intensity high, move quick between sets, and repeat again in 4 days. If you are consistent it won't be long before everyone is buying tickets...... to the gun show.
Step 1 might surprise some people because it is counter-intuitive; you must center your training around compound movements. You would think a program designed to increase your arm size would center around arm exercises, right? Wrong. You must work the 'basics' if you wish to see substantial improvements in size anywhere in your body. This means presses, rows, squats, and deadlifts done with substantial effort. The amount of size and strength that some lifters have built in their arms with minimal isolation work is amazing. Even arm-wrestlers will tell you that direct bicep work is so far away from the most important aspect of developing a big pull that some won't even bother with it. It is rumored that former Mr. Olympia Dorian Yates simply performed his upper back movements with a supinated (palms-up) grip so as to eliminate direct bicep work by killing two birds with one stone. The bottom line is that big lifts develop big muscles, and improving your pressing and rowing capabilities will add on more slabs of muscle onto your frame than any amount of cable curls ever could by themselves.
Step 2 involves the realization that less is more. Fight the urge to spend hours doing endless 'pump sets' that drive blood into the muscle without causing a substantial enough stress to spur new muscle growth. If a set is done to failure, and I mean absolute, vomit-inducing failure, then one to two sets is all you need; choose a different exercise and move on. If you are choosing 5 exercises and performing 5 sets of each, then each set is clearly being performed well below capacity. While improving volume (i.e. the total number of sets and reps) is a valid way to make gains in the gym, it is not optimal. Every time you perform a movement, you are causing wear and tear on your joints. This increases the possibility of tendonitis or other inflammatory issues that are nearly impossible to shake once they set in. High intensity sets taken to and beyond failure, on the other hand, are more effective at producing physiological changes without the endless wear on joints and connective tissues. Pick an exercise and a weight that allows you to perform 10-12 reps. Let's say I start off with a preacher curl with 85lbs. and perform 11 reps with good technique and tempo until I fail on the 12th repetition. I rest for 10-20 seconds and begin again, this time reaching 5 repetitions. At this point my arms are so tight I can barely bend them. Now I rest another 20 seconds and grab the bar, this time with a partner to help me out. He assists me to the top of the movement and I lower the bar as slowly as possible, where he assists me to the top again. 5 more reps like this and I'm nauseous and incapacitated. This whole set took less than 2 minutes and left me annihilated; is there any reason to stick around doing endless sets of curls?
Step 3 is simply the choosing of quality exercises. Remember in step 1 how we determined that compound movements were the way to go? Well, the same principle applies for secondary accessory movements. What is the difference between a standing barbell curl and a one-arm dumbbell preacher curl? The preacher curl is true isolation; the purpose of a preacher bench is to take every other muscle group out of the equation so that all of your effort can be focused on your bicep. While this may sound reasonable, don't be fooled. A small muscle like the bicep will fail in a set relatively fast, thereby limiting the amount of work which can be done in a set. With a compound movement, however, the stress of the weight is distributed among all of the working parts. This allows all of the muscle groups to experience a heavier load for longer periods of time and is the primary reason that compound movements are superior. A standing barbell curl can be modified so that the sets go well beyond failure, thus taxing all of the relevant musculature with enough of a systemic stress so that your body responds with more muscle growth. Curl with strict form until failure, then use a slight hip swing. When this technique fails you, employ a greater hip swing followed by an intense negative. This cannot be done so easily with a concentration curl.
An example program would follow a four day split with 2 upper body days and 2 lower body days. I prefer to make the upper body days all-encompassing. I begin with my basic pressing movement (bench press or overhead press) and move into bent rows, skull crushers, pressdowns, barbell curls, dumbbell curls, and shrugs. This appears to be a lot of work, but should take less than 45 minutes if done with proper effort. Keep the intensity high, move quick between sets, and repeat again in 4 days. If you are consistent it won't be long before everyone is buying tickets...... to the gun show.
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