Dumbbell Shrug instruction video & exercise guide! Learn how to do dumbbell shrug using correct technique for maximum results! ![]() Bodybuilding Workouts & Routines SUCK For Building Muscle! If you’re reading this, it’s pretty safe to assume that you want to build muscle. Awesome. When we’re trying to reach this goal, there are 2 very important areas we need to focus on and get right. One of them is our diet. The other is our workout routine. Now there are PLENTY of ways people screw up their muscle building diet, but we’re not talking about that here. ![]() We’ll save that for another day. What we’re talking about here is the second part of that equation. It makes perfect sense. After all, bodybuilding is literally ALL about building muscle and achieving a body that looks as amazing as possible. It’s what we’re all trying to do. Therefore, if we want to build muscle as effectively as possible, bodybuilding workouts are clearly the way to do it. Right? Well, not exactly. That’s because typical bodybuilding workouts absolutely SUCK for building muscle! I know, I know. That sounds completely incorrect. It sounds backwards and wrong and is the total opposite of what most of us think or would ever believe. But, it’s 1. 00% true. Brace yourself. It’s what most of the people in your gym are probably using. It’s what’s been found for decades inside of every single bodybuilding magazine ever made. It’s seen all the time on thousands (possibly millions) of different websites, forums and blogs. Even if you don’t know it. It’s the type of workout most of us either start out using or eventually find and switch to. I know I did. So, what the hell is it? Well, it’s not one single workout routine. It’s more of a template of common characteristics that, when combined together, form what I (and most people) would consider to be a typical bodybuilding routine. Specifically, it includes some or all of the following. One that trains each muscle group just once per week. And to do this, it uses a body part split. ![]() A lot of sets of a lot of exercises so you can blast the crap out of your muscles and hit them from every angle using a variety of exercises. And most of these sets will be done in higher rep ranges. Lower reps are rarely used. Many (if not all) sets will be done with shorter rest periods in between them. Longer rest periods are rarely used. ![]() The 70's bodybuilding routine as noted by Arnold Schwarzenegger, Frank Zane, Franco Columbo, and other top Physique stars of the 1970's - and how anyone can achieve. Arm Exercises Add 1" to Your Arms in a Day In 2004, Muscle & Fitness published a workout that shook up the bodybuilding world.now it's back, and better than ever. As you can see, the back is made up of many muscle groups and takes up a large portion of your upper body. So why don't people spend more time developing their back? Scapular Shrugs For Shoulder Stability. The scapular shrugs are going to be your new friend. Have you tried how well you can move and control your shoulder blades. Top 10 Creatine For Muscle Gains And Strength: 2017 Buying Guide. If you're a teen looking to build muscle odds are you face some unique challenges and circumstances. It is likely that you lack complete control over your daily. Many (if not all) sets will be taken to failure. Sometimes beyond failure. A pyramid set structure is often employed. There’s a large focus on trying to fatigue and isolate the muscles as much as possible via the use of many isolation exercises, advanced methods (e. Sometimes to “shock the body and keep the muscles guessing,” sometimes to include more exercises and more methods, and sometimes to generate even more pump and soreness. Progressive overload is often an afterthought (if it’s even a thought at all) compared to everything else on this list. This is the stuff that gets the primary focus of the program. To get a little more specific, here’s a common example of what a typical “chest day” might look like in this type of routine? But, it DOES describe what the largest majority of them are, and that’s the specific type of workout program this article is all about. ![]() I’ve personally spent a lot of time using routines exactly like this, as have most people at some point. And like I said earlier, this is the most common way you’ll see people training in most gyms. I see it daily. So? Good. Now allow me to show you why it’s all horseshit for building muscle. The Low Frequency Body Part Splits SUCK! I actually have nothing against the concept of “body part splits” if your goal is to build muscle and you’re past the beginner’s stage. In fact, I like them. Tom Hardy Bane Workout. When The Dark Knight Rises hits the big screen, it will surely be one of the biggest and most spectacular movies of the year and probably even. T: What do you think about the state of competitive bodybuilding in general? GV: Bodybuilding is definitely going backwards. It's a terrible sport. A Beginners Guide To Gym Equipment And Workout Accessories. By Lee Hayward. Starting an exercise program can be a daunting experience. A visit to your local gym can. The execution there is FAR from “intelligent.”Here are some common examples? Maybe even “standard.” So then why is it that these types of splits tend to suck? Well, it’s not just because they often involve an “arm day” or 5- 6 workouts per week or other things most people won’t need or benefit from? Because all research and real world experience shows that it’s the least effective training frequency for strength or muscle gains among natural trainees. If you’re the “science” type, you’ll be interested to know that there’s not a single study I’ve ever seen that found training each muscle group once per week to be more effective than other higher frequencies. More importantly, not a single study has even shown it to be equally effective. ![]() Instead, it’s consistently found to be the LEAST effective frequency, with 2 or 3 times per week ALWAYS proving to be the superior choice. If you’re the “real world” type, you’ll be interested to know that all real world experience confirms it. Not just my own firsthand experience of switching from this low frequency to a higher frequency and instantly improving my results. Not just the similar experience of countless others either. If I think of every single one of the most knowledgeable, experienced and highly respected trainers and coaches on the planet — the ones that I personally find the most credible (as opposed to the steroid using genetic freaks whose opinions are virtually meaningless to the rest of us) — literally 1. The same goes for the small handful of well respected natural competitive bodybuilders I know of. Not a single one of them uses or recommends this training frequency either. Now, don’t misunderstand me here. I’m NOT saying it doesn’t work or it can’t work. Training each muscle group once per week CAN and DOES work as long as everything else is done right. It’s just that it’s the least effective way for the majority of the population to train to build muscle. For some, it actually won’t even be least effective? Steroid/drug users and the genetic elite. These are the people who are MUCH more likely to be capable of maintaining the new training adaptations made during that previous workout over this upcoming 7 day period where they’re waiting to train that body part again. But for us natural, genetically average men and women. In this case, “the rule” is that this frequency is widely considered (and proven) to be the least effective for the majority of the population. For these reasons, every single one of the the most popular and highly proven beginner routines out there use a 3 day full body split. For a beginner, this is widely regarded as the most effective way to train for ANY goal, including muscle growth. And once you pass the beginner’s stage, a twice per week frequency (or something close to it. The 3 or 4 day upper/lower split is one of the most proven and popular workout splits for that frequency. However, it’s not the only workable option for it. Believe it or not, there actually are some intelligent body part splits that are designed with a more optimal frequency in mind. One such example is the rotating 5 day push/pull/legs split. Additional details about choosing your ideal training split can be found here: The Best Workout Schedules and Full Body vs Upper/Lower vs Body Part Splits. But regardless of the specific split you use, one thing is certain: if your goal is building muscle as quickly as possible, and you’re using a typical “once- per- week” bodybuilding split. The Silly, Pointless And/Or Dangerous Body Part Splits SUCK! In addition to the low frequency problems mentioned above and the fact that VERY few people in the world will actually need or ever benefit from having a “chest day” or “arm day” or other entire days dedicated to training a single small muscle group (e. These problems are injury- causing. For example, let’s say your silly once- per- week body part split is something like this: Monday: Chest. Tuesday: Back. Wednesday: Shoulders. Thursday: Biceps/Triceps. Friday: Legs. Saturday: off. Sunday: off. Now some people might look at this and see a basic 5 day body part split. I look at it and see guaranteed shoulder problems? Because even though individual muscles appear to be getting trained just once per week (which in itself is incorrect when you take overlap into account), the joints are getting trained every damn day. Specifically, the shoulder girdle is involved heavily in every chest, shoulder and back exercise, not to mention many arm exercises too (especially heavy bicep curls and compound triceps exercises like dips and close grip bench presses). Hell, even holding the bar on your back during squats involves your shoulders. Plus, various forearm flexor and extensor tendons connecting at the medial/lateral epicondyle of the elbow are getting a significant amount of stress placed on them during damn near everything. As someone who has had both shoulder and elbow issues at times over the years. And if you’ve been training this way long enough, something tells me you know it too. So do most of the people in your gym. Just try to find someone whose shoulders (or elbows) don’t currently bother them or haven’t previously bothered them in the past. You might not find a single person fitting that description unless they’ve just started training. That’s why, with all of this in mind? The fact that it all goes along with everything else typically seen in bodybuilding routines. Meaning, a metric shitload of sets, reps and exercises. More about that here: 8 Ways To Avoid Common Shoulder Injuries Caused By Weight Lifting 3. The Insanely High Volume SUCKS! When I say volume, I’m talking about the amount of work being done. How many total sets, reps and exercises per muscle group, per workout and per week. The amount of volume that is both beneficial and tolerable is a highly individual thing that varies based on factors like age, experience level, genetics, drug use and more. That’s why someone who’s 1. WAY more volume than someone with average (or worse) genetics and no drugs at all. Even still, the way I see it, there’s really just 5 categories of volume when it comes to building muscle: Too Little: This of course would mean not doing enough volume to actually stimulate muscle growth. I’ll be honest though, this is a pretty rare category to fall into.
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