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.
The 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
stimulation 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)
That's it. Nothing fancy, but effective.
|
