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Simples! Get Big with Compounds
Using big compounds movements are going to add more overall mass than isolating your biceps. This can not be stressed enough. Most newbies just work the beach muscles like their biceps and their chest, leaving the triceps (2/3s of the arm itself) and their legs out of the equation.
Any type of resistance style training is going to increase testosterone levels and release GH (growth hormone). Using these so called compound movements release more hormones than isolation exercises due to more muscles being used. This is why the likes of squats and dead lifts should be the back bone of your training, as the amount of muscles used with the sheer size of them have been shown to release more GH than any other movements. With the amount of GH released from doing such movements, it supports overall muscle building, not just in the area worked.
So we want to spend our time hitting the body as a whole, using core exercises to get as many body parts working simultaneously as possible.
But first we have to understand a little on what is going on behind the scenes when we go to the gym. We are aiming for something called muscle hypertrophy which simply put is the muscles getting bigger, from the growth and increase of the size of the cells. When we go to the gym and perform exercises with weights, we cause damage to our muscle fibres with tiny tears, known as micro trauma. This is where the process of getting bigger begins! The muscles fibres are broken down waiting to be repaired bigger and stronger than before to cope with the weights you been lifting. This is your body adapting.
When we are in the gym we want to cause just the right amount of micro trauma to our muscle cells so we can recover in time for the following weeks work out. We don not want to cause so much damage that might lead on to over training. I like to describe overtraining like the digging a hole in the ground! You use the weights to cause micro tears to your muscles fibres like digging a hole into the ground. The bigger that hole in the ground is the longer it is going to take to fill that hole up. So you dig a small hole one week, then fill it up, and dig it a bit more the next week, and fill it up again. What is trying to be stressed is when the hole is dug too deep you run the risk of not filling it up in time for the following weeks routine which in turn makes the hole even deeper when you dig again, or over training as it’s meant to represent in this idea.
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| http://www.collins-portal.com |
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