Carlos Spencer - Bodybuilding: 48 Bodybuilding Secrets Proven To Help You Build Muscle, Build Strength And Build Mass In 30 Days Or Less
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- Book:Bodybuilding: 48 Bodybuilding Secrets Proven To Help You Build Muscle, Build Strength And Build Mass In 30 Days Or Less
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Bodybuilding
48 Bodybuilding Secrets Proven To Help You Build Muscle, Build Strength And Build Mass In 30 Days Or Less
Carlos Spencer
Here are just a few quick, actionable tips that you can use to make some serious muscle gains . Whether youre completely new to weight training, or youre an experienced lifter looking for that edge; every tip in this book is designed to help you maximize the effectiveness of your training and nutrition in order to increase your muscle mass, strength, size and burn fat while youre at it .
With that being said, enjoy!
Table Of Contents
Copyright 2015 by Carlos Spencer - All rights reserved .
This document is geared towards providing exact and reliable information in regards to the topic and issue covered . The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services . If advice is necessary, legal or professional, a practiced individual in the profession should be ordered .
- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations .
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format . Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher . All rights reserved .
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader . Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly .
Respective authors own all copyrights not held by the publisher .
The information herein is offered for informational purposes solely, and is universal as so . The presentation of the information is without contract or any type of guarantee assurance .
The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner . All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document .
If you want the biggest bang for your buck, compounds movements are the way to go . Doing isolation exercises like bicep curls, tricep pulldowns, calf raises etc . will stimulate those particular muscles, but compounds movements incorporate multiple muscle groups at once; releasing a huge rush of growth hormone and breaking down multiple muscle fibres down at once .
The king of all back exercises! A really important tool in a bodybuilders tool belt, the deadlift will work your entire back muscles as well as your hamstrings . Make sure that when youre learning this movement, you are extremely meticulous about the form . Ive seen many guys get into the gym and Ive got to correct their form because if they continue with the bad form theyre gonna have some serious back problems down the line . Obviously it would be difficult for me to explain the deadlift through words, so heres a quick video explaining the deadlift from the man Elliott Hulse himself ( https://www . youtube . com/watch?v=tFnwEsqJABU ) . This guys got years of experience with weight lifting, professional strongman career and just general bad ass advice, so hes a credible source .
Extremely good compound movement working both the leg muscle and the shoulder muscles . Once again, start very light with the weight and work your way up; you dont want to be making a trip to snap city and missing all your gains from the gym .
Now the flat barbell bench press is really good . Its one of the fundamental exercises for chest development and also works your front deltoids (the front part of your shoulder) and your triceps . However, the incline press will give you a much more aesthetically pleasing chest . It builds up the upper pec muscles and gives a much more masculine, powerful look . This movement is performed the same as the bench press just with an incline on the bench at around a 45 degree angle . Id suggest you play around with the bench angles and find what works for you .
Bonus Tip : If you check out some of Arnold Schwarzeneggers old videos of him training, when he does the incline press, he has an extremely wide grip . In my experience, this is to get the fullest stretch in the upper pecs and it allows for the pec muscles to take much of the weight rather than the triceps .
If youre training for strength, then you want to keep your rest times niiiice and looong . Anywhere from 3-5 minutes is really good . If you need longer rests, then take longer rests . For building muscle, I recommend resting no longer than 90 seconds (ideally between the 60-90 seconds rage) . This is specifically going to help your body produce more growth hormone and also to activate hypertrophy .
I could go into the whole ins and outs of the process, break down all the science mumbo jumbo and all that jazz, but really I just got this advice from Elliott Hulse and Brandon Carter; two of the biggest fitness stars in the online community . Check out their pages if you want the credible proof .
Now this is just a personal preference to be honest . I dont really like the use of machines . When you use the machines, you dont incorporate all the little stabilizer muscles that your body needs to do other body functioning movements . This means you might be able to bench press a lot of weight on the smith machine, but it may not transfer over to other movements because your stabilizer muscles arent fully developed .
Now machines do have their place, and there are bodybuilders who do use them in their routine, Id just suggest that you keep it to majority free weights . Using free weights will work your stabilizer muscles, improve your core strength and structural integrity, and this will help with your other lifts too .
Lets say youre doing a set on the bench press . Its your first set of the workout and youre training chest today . The first 2 sets go really well; you can feel the pump in your triceps and chest and it feels great . When it comes around to the 3 rd set, you feel your triceps start to kick out but your chest still wants to keep going! And by the 4 th set, you cant do anymore because your triceps are too overloaded although your chest still feels like it can bang out a few more reps .
This is when the pre-exhaustion method comes into play . The pre-exhaustion technique will allow you to pre-fatigue a muscle with an isolation exercise before moving onto a compound movement thatll work the same muscle . For example, before doing the bench press, you can do a set of chest flys to pre-fatigue the muscle . Youll get a little pump in your chest, and that way when you move over to the bench press, your triceps and chest will fail at the same time instead of your triceps failing before your chest gets the pump .
The main thing to remember if you try this technique is that you want to pick an isolation exercise that compliments the compound movement; chest flys and bench press, lateral raises and military press, leg curls and squat etc .
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