Just finished a great upper body workout in my garage. I used my resistance bands for the first time in a long time to train my shoulders and biceps. Yup, you heard right, I’m doing some isolation movements.
I’m switching my focus on building muscle instead of fat loss. The fat loss work will still be there though. With my genetics, I can not skip my high intensity cardio days. However, it’s about time I refocused my energy on muscle mass.
I’m following a lot of what Ben Pukalski is saying. Now, this dude is a bodybuilder, and you guys know how I’ve felt about bodybuilders. I’m not the biggest fan of them and their pregnant looking bellies.
However, this guy is smart.
Ben recently competed in the Mr. Olympia contest in Las Vegas, and he looks a lot different than the rest of the bodybuilders on stage. For one thing, he doesn’t have a large pregnant looking belly.
So lets go over some of the key training concepts he uses to build such great mass:
Every Part of the Rep Counts
We tend to lift the weight slowly, and then lower the weight quickly, or vice versa. The truth is that every portion of the repetition counts, and should place stress on the muscle you are trying to work.
When trying to burn fat, we often focus on moving fast because our primary focus is to increase our heart rate. However, when trying increase lean muscle mass, we need to think about each movement that we are performing.
For big arms, Train your arms
I’ve often said that all we need for big arms are pullup and pushups. This is true, to a point. There comes a point where you need to isolate your arms to get them to grow a few more inches.
This is true for every other bodypart. When you find that a particular bodypart is lagging, then you need to spend some time training it.
There are many other great tips that Ben has to help you pack on lean muscle mass super fast. You can find them all in his great program, Mi40. Click here to learn more.