Building a Body that ROCKS

I can’t wear size large shirts anymore. I’ve gained thirty pounds in the last 8 months. My button-up shirts don’t button up all the way anymore. This is a common tale nowadays, but it usually coincides with a need to buy new pants. Nah- I’m still wearing size 34 jeans. I’ve just been focusing on the basics that build rock-hard muscle that lasts.

I don’t wear size large shirts anymore because my shoulders and chest just won’t fit into them. Keep reading and you’ll get some of my secrets to building a larger and stronger physique that lasts. CAUTION: You may have to get some new shirts!

• Do things in the proper order! I know guys that exhaust their triceps before their bench press or shoulder press exercises. That’s more than just ineffective, it’s perilous because it puts additional strain on your joints and tendons, not to mention the risks it adds to if you’re not lifting with a spotter. Work from main muscle groups first and then to supporting muscle groups.
• Lift as heavy as you can while still maintaining proper technique. If you’re swinging your body to complete a set, then you need to get the next weight lighter. Remember, technique is KEY to success.
• Don’t rush your movements. Instead, focus on squeezing and contracting the muscle throughout the entire range of motion to stimulate HUGE gains in muscle growth. This is one of the main things that sparked some of the growth I’ve experienced.
• Allow proper rest time. When you lift weights, you break down protein filaments in the muscle. During the recovery period the muscle recovers and grows due to an influx of protein, testosterone, growth hormone, and other growth factors, fluid, and substrate.The immediate soreness is from lactic acid, but then the soreness you feel for two days or more afterwards is from swelling due to the influx of fluid and other substrate. Soreness is a excellent sign that you have broken down muscle so it can repair and grow stronger and larger, but if you keep pushing while you are sore, then the muscle does not have a chance to recover and grow fully. Plus, it’s probably likely that you don’t work at 100% when you are sore, so you’re better off waiting if you want to maximize gains.                                                                                                                                              Don’t lift while the muscle is recovering! You risk breaking it down during a critical period of growth if you do. The thought is to wait until it has recovered before stressing it again. Proper recovery can take 2-5 days depending on your genetics, diet, intensity of the workout, and other factors. In reality, most people train before the full recovery.

Follow these tips and then let me know what results you see. I guarantee you’ll feel a difference!

Steve

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Tags: bench press, growth factors, growth hormone, hard muscle, influx, joints, muscle groups, muscle growth, new pants, physique, proper rest, protein filaments, range of motion, recovery period, rest time, shoulder press, size 34, substrate, tendons, triceps