10% more muscleBulk up the easy way using the world's most effective muscle-building exercises
More muscle, Don’t get bogged down with complex routines. Keeping your workouts simple is the best brawn-building strategy, so we asked sports scientist and Natural Mr. Universe, Peter Chown to put together the most effective exercises for building size in one simple workout. So you get bigger muscles, the easy way.
Muscle-building factsThe five most important bits of information you need to maximize the amount of muscle you build
1 Best way to build muscle:
Source: University of Louisiana
2 Ideal number of reps per set for more brawn:
Source: National Strength and Conditioning Association(NSCA)
3 Perfect amount of rest between sets:
Source: Journal of Strength and Conditioning
4 Type of workout for building the most muscle, fastest:
Source: Univesity of Alabama
5 Optimum size of the weight you should be using for building muscle (as a percentage of your one-rep max):
Muscle-building workoutAll the exercises you need to bulk up and gain size fast with no messing around
THE LEG GROWER
Muscles: quads, hamstrings
1 Sit on the leg extension machine and press your back against the pad. Bend your knees to place both ankles underneath the pads.
Research in the Journal of Applied Physiology found using both legs at once helps you do more reps than you can when doing each leg individually.
2 Hold onto the handles and straighten your knees to lift the weights. Pause and hold for 2 seconds then slowly lower the weights to the star! position. Men who did this exercise alone for 21 weeks, increased their testosterone levels by up to 70%, according to research in the European Journal of Applied Physiology.
BENT OVER ROW
Muscles: lats, forearms, lower back, biceps
1 Stand holding a barbell with an overhand shoulder-width grip. Keep your back flat and at 45degrees to the floor. Let the weight hang at arms length. "This position ensures all your back muscles are working against the forces of gravity," says Chown.
2 Bend your elbows to pull the barbell to the bottom of your chest. Pause, then lower the weight, This move is used to determine the job performance of firemen because It ropes in all your back muscles and improves your ability to carry heavy objects, according to a study in The Journal of Strength & Conditioning Research. You're at the halfway point- don't burn out yet
THE CHEST EXPANDER
INCLINE DUMB-BELL BENCH PRESS
Muscles: chest, shoulders, triceps , abs
1 Lie on an incline bench set to 30-35degrees, holding a dumb-bell in each hand at chest height.
2 Push the weights up until your arms are straight. Pause then lower. When multi-jointed chest exercises. like this, were done at the start of a workout, exercisers performed more reps, according to ...,search in the Journal of Strength & Conditioning Research. "The dumb-bells provide equal resistance to chest and shoulder muscle, so you can build bulk without getting injured,•" explains Chown. You'll also gain muscle around your collarbones so you can wear open neck shirts with confidence. But hold off on that Hawaiian.
THE WIDE LOADER
SEATED DUMB-BELL SHOULDER PRESS
Muscles: shoulder, trapezius, abs, forearms
1 Sit on a bench with a dumb-bell in each hand. Hold them at either side of your head with your palms facing forward. Men who lift weights are more likely to have injured shoulders because their trapezius muscles are often ignored, according to research at Nova Southeastern University. Using dumb-bells rids you of this quandary as they recruit your traps.
2 Straighten your arms to press the weights above your head. Then lower to the start. Don't take a mid-set rest – exercisers who shoulder-pressed without one were stronger than those who took a 3 second rest. according to research in the Journal of Strength & Conditioning Research
THE BICEP BUILDER
STRAIGHT-BAR PREACHER CURLS
Muscles: biceps, abs, forearms
1You r arms are the muscles most often on display so build them up, Grasp a straight bar with an underhand grip. Lean across an incline bench and extend your arms. Research in Serious Strength Training found this move roped in a whopping 90% of the muscles fibres in your biceps.
2 Bend your elbows to curl the weight up. Keep your elbows on the bench and flex your biceps. "Make
Each rep last 3-5 seconds lo put your biceps under tension long enough to create growth," says Chown. The
grip and arm to strength to hold fast to a rugby ball, cricket bat or claw-hammer is now at your disposal.
THE SLEEVE STRETCHER
DECLINE TRICEPS EXTENSIONS
Muscles: triceps, biceps
1 Building your triceps is the secret to bigger arms. Lie on a decline bench and grab a barbell with an overhand grip
above your shoulders. Doing tricep exercises at the end of a workout helps build more muscle, according to research
in the Journal of Strength & Conditioning Research, Timing really is everything.
2 Lower the weight until it's behind your head, keeping your elbows pointed up.
3 Straighten your arms to finish. This move uses 92% of the muscle fibres in your triceps, according to a study in
Strength Training. -The decline bench keeps the stress on the muscle-says Chown.