| p>No matter how you're currently working out today | | | | Compound free weight lifting exercises are |
| to build muscle, the most important rule is to remain | | | | multi-jointed movements that work more than 1 major |
| consistent and a high level of intensity for each | | | | muscle group of the body at a single time. Some of |
| bodybuilding routine. Unless you're training at a high | | | | the examples include the typical bodybuilding exercises |
| intensity level, maximum muscular growth cannot be | | | | like the bench press, deadlift, squats, military press, dips, |
| accomplished and you will not reach your potential for | | | | chinups/pullups, and dips. You see many lifters do |
| strength and size. However, high intensity has a | | | | these exercises throughout bodybuilding gyms around |
| degree of limitation. You can work at a high intensity | | | | the world. The main compound lifts also contains many |
| for several weeks but you will burn out eventually. | | | | different variations you can perform. Here are some |
| Your body will need a rest. The trick is to manage | | | | of the variations for each movement: |
| intensity with volume and balance fatigue in the favor | | | | * Dips: parallel bar dips, close grip dips, wide bar dips, |
| to build muscle | | | | v-bar dips |
| Here are several bodybuilding tips to help you rotate | | | | * Bench press: dumbbell bench press on incline, decline, |
| varying intensities to build more muscle and strength. | | | | flat bench, floor press |
| 1) Manipulate Volume. | | | | * Chinups/pullups: close grip chinups, wide grip pullups, |
| Total volume is the total number of sets and reps | | | | one arm chinups, rope pullups |
| done in a given workout. Multiply the set numbers by | | | | * Squats: front squats, hack squats |
| the total reps to find the total volume. Higher intensity, | | | | * Deadlift: stiff leg deadlift, rack deadlift, one arm |
| with respect to loading and resistance weight, requires | | | | deadlift |
| higher numbers of reps with a limited number of sets. | | | | * Military press: dumbbell arnold press, dumbbell |
| To manipulate volume and take a break from high | | | | shoulder press, barbell bent press |
| intensity training, start reducing the number of | | | | 3) Get lots and lots of calories. |
| repetitions you're doing and do more sets instead. | | | | In other words, eat a lot. Eat around 300 to 500 |
| Reverse the process. For example, if you've been | | | | calories above maintenance or what you normally eat. |
| doing 2 sets of 15, try doing 10 sets of 3 now. The | | | | Calories build muscle. You have to eat big to get big, |
| volume is the same but the weight and loading is | | | | especially for managing fatigue and training intensity. |
| different. | | | | Follow these bodybuilding tips and your muscle building |
| 2) Do compound free weight lifting strength exercises | | | | journey will be much easier with more results gained. |