TO GET STRONGER:
To get stronger is the key to building muscles. Same workouts, again and again, cannot transform your physique. The simple way is to lift heavy weights and to move on to harder successions of workouts. The heavy training will produce better results as compare to the light training.
In ancient Greece, Milo the wrestler became the strongest man and won the Olympics too by carrying on his back every day a newborn calf, and as the calf grows heavier and muscular, so was Milo becoming muscular and stronger too. It shows that adding weight by slowly and gradually will add in building more muscles and making the strong body too.
There are different types of compound exercises which are as follows
- Military Presses
- Incline Presses
- Loaded Carries
- Sled Work
Try getting strong on these compound exercises and gradually add weight and reps. In these compound exercises, you use all your muscles like chest muscles, arms and triceps too. The men who can deadlift 500lb can never have skinny arms but strong muscular arms. Stronger trees always have the large trunk and big branches. For building muscles, always opt for compound exercises instead of isolation exercises.
- Barbell Rows will give you an ultimate result of bigger biceps instead of doing curls.
- Bench Press is the best option for having bigger chest instead of doing dumbbells.
- Overhead Press for bigger shoulder instead of front raises.
- Deadlift for bigger back instead of lat pulldowns
- Squat for bigger legs instead of leg extensions.
Compound exercises will help you in achieving more balanced physique because you concentrate on different body muscles instead of one, so it helps in burning more calories and hence get a complete body workout with few exercises. More muscle is built while fat is burned with no wastage of time.
Free Weights instead of Smith machine: For building strong muscles, free weights should be used as these are harder and are far better than the smith machine. The smith machine helps you in balancing the weight while free weights cannot, instead you, yourself have to balance body weight. Muscle activation in free weight squat is 43% more than Smith machine squats. Free weights are safer too as it let the natural movement of knees, shoulder, and back. Try to start with the light weight and then slowly add a little weight to every workout.
Train Your Muscles: The muscle will grow faster if you train it frequently. Benching and squatting should be practiced twice a week at least. Instead of getting pumped and sore, ponder on adding weight and build your muscles stronger.
Take Off: Everyday workout will not give you an immense result, instead of giving a three or four days break will give you strong muscles. If you are a natural lifter than doing gym thrice a week will give you best muscle building result.
Proper diet: You need to take good diet, including fruit, vegetable, grains, meat, etc. as your muscles need energy, so you need to eat more. Having 200g protein per day is essential for building your muscles. Take a gallon of water too to prevent from dehydration and headache. Try to be patient.