A couple months ago, I wrote an article about the simplicity of fat loss and how it should never be complicated.
This is a follow up to that, but for you guys and gals out there looking to put on some muscle. People always ask me what type of exercises they should do to get bigger arms, which bench press variation is “the best”, what ab exercise is the most effective, how many reps they should do for each exercise to build muscle, or what workout routine they should do.
My ultimate answer to almost all of these questions? Stop over-thinking, focus on compound exercises, and just lift some damn weights! Stop stressing over the smallest detail about everything that make little to no difference when it comes to results.
Just like my tip on fat loss, keep things simple when trying to building muscle and you’ll see results much faster.
Compound Exercises + Progressive Overload = Muscle Growth
It’s as simple as that. As long as you perform compound exercises that give your muscles stress they’re not used to, you’ll be sure to see results. Combine that with progressive overload and you’re golden. Stop wasting your time doing bicep curls or tricep extensions and do more chin/pull-ups, deadlifts, rows, and squats that put a lot of stress on your muscles. If your body doesn’t have a good foundation to begin with, why bother doing isolation exercises that won’t get you anywhere?
As for your workout routine, it’s also irrelevant. Whether your workout program is a full-body routine, upper/lower split, or even a body-part split, you’ll be just fine as long as most of your exercises consists of compound exercises!
You have to make sure though that you’re also eating your required calories and macronutrients each day. You can work out all you want, but if your diet sucks you won’t get anywhere. Trust me on this. I made this mistake when I first started lifting and wasted a lot of time just because I ate like a 10 year old.
So stop over-thinking. Lift heavier than you usually do. Focus on compound exercises. Increase intensity each week. Eat more. Build muscle.
Everything else is secondary.
Posted on April 30, 2012