I've put in over 10,000 hours at the gym between 12 years of lifting and 5 years of coaching
I've done 100s of exercises over that time and learned what works and what doesn't
Here is a FREE list of exercises that will help you get JACKED
[THREAD]
I've done 100s of exercises over that time and learned what works and what doesn't
Here is a FREE list of exercises that will help you get JACKED
[THREAD]
Before we start, here are some muscle building guidelines:
- train intensely in the 8-20 rep range
- train each muscle group 2x per wk
- progressively increase weight/reps
- 10-20 sets per muscle per wk
- great exercise technique
- small calorie surplus
- high protein diet
- train intensely in the 8-20 rep range
- train each muscle group 2x per wk
- progressively increase weight/reps
- 10-20 sets per muscle per wk
- great exercise technique
- small calorie surplus
- high protein diet
I want you all to realize you don't need flashy exercises to get big.
The basics built me a ton of muscle over my first 8+ years of training.
This thread is meant to add to your tool box and educate you so you can be more targeted with your training.
The basics built me a ton of muscle over my first 8+ years of training.
This thread is meant to add to your tool box and educate you so you can be more targeted with your training.
Now that we have that covered, here are my top muscle building exercises:
Chest (middle/sternal):
- Neutral Grip Cable Chest Press
youtube.com
Chest (middle/sternal):
- Neutral Grip Cable Chest Press
youtube.com
Why I love cables for chest:
The advantage of cables is the ability to get your elbows as close together as possible.
This allows you to work the chest in both fully lengthened and shortened muscle positions, which means more muscle activation.
The advantage of cables is the ability to get your elbows as close together as possible.
This allows you to work the chest in both fully lengthened and shortened muscle positions, which means more muscle activation.
Chest training notes:
Elbows should always be tucked at 45 degrees to make sure the chest has proper leverage.
Upper arm should always move towards the area of the chest you're trying to target.
Biceps drive together towards middle of chest.
Elbows should always be tucked at 45 degrees to make sure the chest has proper leverage.
Upper arm should always move towards the area of the chest you're trying to target.
Biceps drive together towards middle of chest.
Back training notes:
Shoulder blades should retract (pull back) when targeting upper back and depress (pull down) when targeting lats.
Elbows always drive to hip and not past torso when targeting lats.
Elbows drive behind torso when targeting upper back.
Shoulder blades should retract (pull back) when targeting upper back and depress (pull down) when targeting lats.
Elbows always drive to hip and not past torso when targeting lats.
Elbows drive behind torso when targeting upper back.
Shoulders (lateral/medial head):
- Cable or dumbbell lateral shoulder raise in the scapular plane
youtube.com
- Cable or dumbbell lateral shoulder raise in the scapular plane
youtube.com
Shoulder training notes:
Always lead the exercise with your elbow, never your hand.
Think about your elbow driving up and out while keeping your arm in a fixed position.
Slight forward lean and arm travels in the scapular plane.
Always lead the exercise with your elbow, never your hand.
Think about your elbow driving up and out while keeping your arm in a fixed position.
Slight forward lean and arm travels in the scapular plane.
Thanks for reading
I hope you learned some new exercises to add to your workout program
If you don't have the equipment for some of these, remember the basics work well
Don't overcomplicate things, focus on getting stronger over time and you are guaranteed to build muscle
I hope you learned some new exercises to add to your workout program
If you don't have the equipment for some of these, remember the basics work well
Don't overcomplicate things, focus on getting stronger over time and you are guaranteed to build muscle
If you enjoyed:
1. Follow me @ChamberofFit for more lifting, nutrition, and health content.
2. Retweet the first tweet to share these muscle building exercises with others.
1. Follow me @ChamberofFit for more lifting, nutrition, and health content.
2. Retweet the first tweet to share these muscle building exercises with others.
I know this thread is about building muscle but if you want that muscle to show you need to lose body fat.
Luckily I’ve got a free fat loss guide that will help you do just that!
Grab it here and start losing fat today.
chamberoffitness.ck.page
Luckily I’ve got a free fat loss guide that will help you do just that!
Grab it here and start losing fat today.
chamberoffitness.ck.page
Loading suggestions...