Hey, what's going on Nation? Today I'm going to teach you something
That's going to turn your world upside down in fact the majority of you are probably not gonna like it
Because gym culture has warped our mind so much that bad habits have become the standard
When it comes to how you build muscle we live in a world where more equals more if we don't at least touch
Every piece of equipment before we leave the gym we feel defeated as if I workout with sub power in some way
but guys that couldn't be further from the truth, and here's why just like anything else in life such as work school or
Relationships you don't get better and more efficient by bundling as many
responsibilities together as
Possible you only get better when your energy is focused on a few things at once and the same goes for your workouts when trying
To build muscle just because you're training arms and have a list of 10 exercises for biceps and 10
exercises for triceps with 3 sets per exercise
That doesn't mean you're going to get faster results
That is a total of 30 working sets for a smaller muscle group
And I can guarantee the majority of those exercises are fluff exercises, which means that they're inefficient
More doesn't equal more when it comes to building muscle now. Let me explain
There are only so many
exercises that are optimal for building muscle for each body pot these are exercises that not only allow you to lift as much weight as
possible for reps
But they also are able to help you maximize muscle damage for repair and growth
some prime examples would be the bench press shoulder press squat deadlift bent over row dips and
Barbell bicep curls now if you really think about that
Doesn't it make sense that you should be focusing on those kinds of exercises when you workout
I hope so because the majority of you will most likely never need to train with movements that are so specific
In terms of what muscles they target for example
If you think you're right biceps peak is slightly bigger than your left
And you stop focusing more on exercises that only I get the outer head of your biceps versus maximum overall damage
Chances I that you're going to stunt the overall growth of your biceps in fact
99% of the time if you guys have any sort of muscle
imbalances if you were to just continue to focus on movements that allow you to overload with the most weight possible
your imbalances would go away and
You would get bigger overall now
I did say 99% of the time, so what's the 1%?
well the 1% would apply to those of you who are stepping on stage for a
Bodybuilding show at that level of competition a slight imbalance could mean the difference between winning and losing
And at that point you've most likely reached your maximum muscle building potential anyways
So spending more time isolating various muscles that need a bit more growth comes with the territory of competing
But if you're not competing and your goal is overall growth you need to focus on maximizing the use of
Exercises that will give you the most bang for your buck and not waste your time trying to gain 4
Centimeters on the outside head of your right bicep, so what does the perfect workout look like then for each muscle group well
It's actually much simpler than you think for larger muscle groups like chest back glutes quads hamstrings
just pick 3 to 4 exercises for a total of
15 to 20 working sets and that's plenty and that could mean
5 sets of 3 exercises for chest 6 sets of 3 exercises or 5 sets of 4 exercises at the end of the day
It's up to you, but for me less is more
and I would stick with 3 big movements like flat bench and clinal reverse bench and then finish off with heavy dips or
dumbbell flyes done for smaller muscle groups like biceps triceps shoulders traps and calves
Pick 2 to 3 exercises for 12 to 15 total working sets for example for biceps
I would do 6 sets of barbell bicep curls, and then 6 sets of incline dumbbell curls
And I would be done Mike if your biceps aren't toast after doing that
Then something's wrong with your intensity of your lifting guys and this which is this actually leads me to my last point
I want to make when you guys start a new exercise
Do you ever notice how you really don't stop feeling it until the end of maybe like your second or third set
Even if you do a few warm-up sets your first heavy set feels yeah like okay
But it's definitely not hitting your muscles as hard as your second and third and this is where three sets per
Exercises is killing your gains comes from
Three sets per exercise is almost like the law of the gym you do three sets and you move on to the next exercise
Three more sets and then you move on but no guys stop
Thinking like this if you're training say triceps with heavy dips and by the third set you're feeling like you just hit Super Saiyan blue
Don't stop doing dips to go do like a tricep kickback or a push down no no no dice
You keep your butt on those dips, and you crush two to three more sets with as much weight as possible
Eight dip is going to target all three heads of your triceps for muscle growth much better than most other
Exercises and that's just a fact you don't have to tag it a muscle from a million different angles to get it to grow
Also, and this is important guys if by your third fourth fifth or even your six in the last set you have to
Decrease the weight, and I will say it again if you have to
Decrease the weight as you continue with your sets then do it if Fitness was a video game
And you got to the pot where you had to decrease the weight each set then you've won the game
Your muscles are getting fatigued, which means you are taking advantage of the muscle building mechanisms
Which are metabolic stress muscle damage and mechanical tension?
Which I do have a video on if you guys want to learn more?
And I will link to it down on my pin comment section below and one last thing guys and this is what most of you
Will probably have a hard time with because you are used to training say
arms with a lot of
exercises if you plan your workouts, right
Train muscle groups that work together on the same day
You will get more out of your movements for example if you are training chest it makes sense to Train
triceps the same day
after your chest
This is because your triceps will already be pre
Exhausted and broken down a bit after all the chest movements so when you hit those 2 or 3 triceps
Specific exercises it won't take much time to finish off your triceps and maximise on growth
but if
Programming is not your specialty
You are more than welcome to join my site
Muscularstrength.com and try one of my programs and my team and I will help coach you as you make them muscle gains
Be sure to smash that like and subscribe button if you enjoyed the video and click that notification
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Oh, and one last thing guys for all my fellow Dragon Ball Z fans
I have been uploading videos like crazy to my other channel oh the hermanatee
Covering the new Dragon Ball super episodes as well as dokkan battle
And I actually just pulled my first LR, and it was sick
Even if you're not familiar with the game if you just want to see me kind of freak out
It's definitely worth a watch, so I'll put a link to that video my pin comment below as well and guys as always
more good stuff coming soon