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davidlzuz

How To Build Muscle

The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series) An example for beginners, with sets coming first in the sequence: A Pull-ups 5xFailure (add weight if "Failure" is becoming more than 12 reps) Overhead Press 55 B Squat 55 Deadlift 1/2/35 (your choice; deadlifts can be incredibly taxing, and with exhaustion comes poor form, so be careful; sometimes it's better to do a really heavy load for a single set) Bench Press 55 Pull-ups 5xFailure Overhead Press 55 Do this sequence every week (maybe Monday, Wednesday, Friday) and steadily increase the weight each session. Once you're making progress, learn more feel free to add in other exercises like dips or more Olympic lifts. download For more mass, more lactic "burn" (and more GH secretion ), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, stick to sprints once weekly, or even a Crossfit-style metcon (metabolic conditioning) workout, maybe some Tabata burpees. The key is conserving strength and giving your body time to rest and recover for the next round of squats, deadlifts, and presses.
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