Men, if you want to build muscle apply this framework:
Begin with the end in mind
A proportional physique is pleasing.
A disproportionate one is obvious…
And not for the right reasons.
You want to add muscle in the right places.
To do that, know the result you want before you start:
A proportional physique is pleasing.
A disproportionate one is obvious…
And not for the right reasons.
You want to add muscle in the right places.
To do that, know the result you want before you start:
For an athletic well-balanced physique, you’ll want:
•Broad shoulders
•Well-developed chest
•Thick well-defined arms
•Defined abs and obliques
•Strong yet not overdeveloped traps
•Legs proportionate to the upper body
•V-Taper muscular back (thickness + width)
•Broad shoulders
•Well-developed chest
•Thick well-defined arms
•Defined abs and obliques
•Strong yet not overdeveloped traps
•Legs proportionate to the upper body
•V-Taper muscular back (thickness + width)
Chest
Hit the upper, middle and lower part of the chest.
Examples:
•Upper – Incline Dumbbell Press / Incline Bench Press
•Mid – Barbell Bench Press / Flat Dumbbell Press / Banded Push-Ups
•Lower – High to Low Cable Flies / Decline Bench Press / Dips
Hit the upper, middle and lower part of the chest.
Examples:
•Upper – Incline Dumbbell Press / Incline Bench Press
•Mid – Barbell Bench Press / Flat Dumbbell Press / Banded Push-Ups
•Lower – High to Low Cable Flies / Decline Bench Press / Dips
Back
Target all of the back musculature to build width and thickness.
•Thickness – Chest Supported Row / Seated Row / Barbell Row / Deadlift
•Width – Pull-Ups / Lat Pulldowns / Chin-Ups / Straight Bar Pulldowns
Target all of the back musculature to build width and thickness.
•Thickness – Chest Supported Row / Seated Row / Barbell Row / Deadlift
•Width – Pull-Ups / Lat Pulldowns / Chin-Ups / Straight Bar Pulldowns
Shoulders
Work all three heads of the shoulder to make them broad.
•Front – Overhead Press / Dumbbell OHP
•Lateral – Cable + Dumbbell Lat Raises / Machine Lat Raises
•Back – Lying Face Pulls / Kneeling Face Pulls / Reverse Pec Deck
Work all three heads of the shoulder to make them broad.
•Front – Overhead Press / Dumbbell OHP
•Lateral – Cable + Dumbbell Lat Raises / Machine Lat Raises
•Back – Lying Face Pulls / Kneeling Face Pulls / Reverse Pec Deck
Arms
Most of the growth will come from compound movements like bench press but some isolation work will help with extra definition.
•Biceps – Incline Dumbbell Curls / Hammer Curls / Cable Curls
•Triceps – Overhead Rope Extensions / Overhand Bar Pushdowns / Triceps dips
Most of the growth will come from compound movements like bench press but some isolation work will help with extra definition.
•Biceps – Incline Dumbbell Curls / Hammer Curls / Cable Curls
•Triceps – Overhead Rope Extensions / Overhand Bar Pushdowns / Triceps dips
Legs
Target each of these muscles
•Quads – Barbell Back Squat / Front Squat / Bulgarian Splits
•Hamstrings – Romanian Deadlift / Glute Ham Raises / Deadlift
•Glutes – Hip Thrusts / Reverse Lunges
•Calves – Leg Press Calf Raise / Machine Calf Raise
Target each of these muscles
•Quads – Barbell Back Squat / Front Squat / Bulgarian Splits
•Hamstrings – Romanian Deadlift / Glute Ham Raises / Deadlift
•Glutes – Hip Thrusts / Reverse Lunges
•Calves – Leg Press Calf Raise / Machine Calf Raise
Abs
Are made in the kitchen and the gym. Got to train them if you want definition.
•Upper Abs – Decline Sit-Up / Weighted Cable Crunch
•Lower Abs – Handing Leg Raises / Captain’s Chair Raises
•Obliques – Thread the Needle Plank / Cable Woodchoppers
Are made in the kitchen and the gym. Got to train them if you want definition.
•Upper Abs – Decline Sit-Up / Weighted Cable Crunch
•Lower Abs – Handing Leg Raises / Captain’s Chair Raises
•Obliques – Thread the Needle Plank / Cable Woodchoppers
Compound over isolation movements
Isolation exercises are great but don’t give them your full focus.
Focus progressing with:
•Squat
•Deadlift
•Pull-Ups
•Bench Press
•Incline Dumbbell Press
•Standing Overhead Press
These will deliver 80% of your results.
Isolation exercises are great but don’t give them your full focus.
Focus progressing with:
•Squat
•Deadlift
•Pull-Ups
•Bench Press
•Incline Dumbbell Press
•Standing Overhead Press
These will deliver 80% of your results.
Fall in love with routine.
You’ll only grow if you give yourself enough time to.
Stick to the same routine and avoid changing exercises each week. This slows progress, not improves it.
It may sound boring, but the results certainly aren’t.
You’ll only grow if you give yourself enough time to.
Stick to the same routine and avoid changing exercises each week. This slows progress, not improves it.
It may sound boring, but the results certainly aren’t.
Avoid failure
When you start, it’s tempting to push to the limit.
But research shows this doesn’t help muscle growth. It hurts it.
Consistently going to failure burns you out.
Instead, aim to have 1-2 reps left in the tank after each set.
When you start, it’s tempting to push to the limit.
But research shows this doesn’t help muscle growth. It hurts it.
Consistently going to failure burns you out.
Instead, aim to have 1-2 reps left in the tank after each set.
Deload
Lifting heavy each week leads to fatigue.
Fatigue leads to stalling.
To avoid that, on every 9th week, reduce the volume + intensity.
Lower the weight by 10% for each exercise + perform 1-2 less sets and 2-3 less reps.
On the 10th week go to the weights from week 8.
Lifting heavy each week leads to fatigue.
Fatigue leads to stalling.
To avoid that, on every 9th week, reduce the volume + intensity.
Lower the weight by 10% for each exercise + perform 1-2 less sets and 2-3 less reps.
On the 10th week go to the weights from week 8.
Warm up
You lift heavier if your muscles are warmed up.
Before your first exercise (e.g. bench) perform a few warm ups sets.
•1st set – the bar for 10 reps
•2nd set – 50% working weight for 8 reps
•3rd set – 70% for 3-4 reps
•4th set – 90% for 1 rep
You lift heavier if your muscles are warmed up.
Before your first exercise (e.g. bench) perform a few warm ups sets.
•1st set – the bar for 10 reps
•2nd set – 50% working weight for 8 reps
•3rd set – 70% for 3-4 reps
•4th set – 90% for 1 rep
Establish a mind-muscle connection
Most people go through the motions at the gym.
But evidence shows that you stimulate more growth by focusing on the contraction.
Picture feeling the target muscle each time you work it.
Most people go through the motions at the gym.
But evidence shows that you stimulate more growth by focusing on the contraction.
Picture feeling the target muscle each time you work it.
Keep consistent
The truth is 97% of people overthink their gym routine.
They look for the latest hack or tactic.
But there’s only one truth that will get you the result you want.
And that’s consistency.
Focus on that and enjoy the gains.
The truth is 97% of people overthink their gym routine.
They look for the latest hack or tactic.
But there’s only one truth that will get you the result you want.
And that’s consistency.
Focus on that and enjoy the gains.
Thanks for reading.
Next, I’m releasing a thread with the nutrition framework needed to build muscle.
If you enjoyed this RT # 1 and follow me @sorintontici
Next, I’m releasing a thread with the nutrition framework needed to build muscle.
If you enjoyed this RT # 1 and follow me @sorintontici
Do you want to get fit?
Relying on motivation alone only gets you so far. You need consistency.
My guide will help you build an exercise habit. It’s free, based on science and will help you achieve your dream body with less effort.
Get it here:
cutt.ly
Relying on motivation alone only gets you so far. You need consistency.
My guide will help you build an exercise habit. It’s free, based on science and will help you achieve your dream body with less effort.
Get it here:
cutt.ly
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