As a way to shock your muscles into growth once again and pack some serious thick size onto your frame, try focusing on the good old basic compound movements. Read on to learn why using the traditional movements such as the squat, bench press and the deadlift can help you achieve this when done right.
As most bodybuilders do, these three major compound movements associated with powerlifting will be used most weeks as another exercise during just another session. However, here we are talking just for one weeks worth of training time focus on these three movements and enjoy some real mass gains.
The squat is boss when it comes to adding inches around your thighs. When performing squats properly with a nice concentrated form going to around 12 inches off the floor, it stretches every muscle in your leg all over the place. Both your quadriceps and hamstrings are forced to work extremely hard in order to cope with the immense stress of squatting. However, in line with this particular routine, try doing around 45 minutes worth of squats. Yes that’s right, an entire session using the squat to build nice big legs. Pyramid the weight all the way to the climax of the workout, with each set getting a little heavier. You must however maintain perfect form and make sure your reps are at least 8. Your legs will feel like somebody is holding a flamethrower on them for next 10 days.
With the bench press, although useful there have been many more effective ways to building an impressive looking chest by focusing on sections of the pectorals. However, focus purely on the mass gaining benefits of the flat bench press and utilize is as part of this old school mass gain routine. Again similar to your leg session, focus on performing around 45 minutes on the bench press. It is vital that you build your weight up very gradually to avoid an early plateau which will bring on excessive fatigue before you have trained long enough. You must keep your repetitions at 8 and above, coming from around 20 reps at the start of the session. Perform nice deep reps right down to the middle of the chest and focus on the negative as much as the press itself. Your chest will be sure to feel this.
Finally the king of mass building, the deadlift. There is no other movement quite like the deadlift when packing on slabs of muscle to your back are concerned. There isn’t apart of the back which can escape the punishment of the conventional deadlift. Once again, use only the deadlift for a session spreading over approximately 45 minutes to bring up your back. Again, it is vital to build the weight from very little progressing all the way to a weight which stops you at around at least 8. Your back will be aching like never before for the remaining week.
So there you have a very basic powerlifting routine to pack some size on and increase you human growth hormone levels through the roof by using compound movements for a week.