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My Top 5 Tips To Build Muscle
After a long period of inactivity on this blog, we’re coming back to you with a few key tips on building muscle. Some of these include how to train, some include how to eat, and some include how to rest. So sit back, relax, and get ready to build some muscle.
1 - Compound Movements
The first thing you need to do to build muscle is to lift weights. Obvious, right? But going to the gym without a plan is like driving your car with nowhere to go. And just hitting random machines isn’t going to do it either. What you need to build muscle are Compound Movements. Compound movements, basically speaking, are movements that include multiple joints. So while bicep curls truly are awesome, they don’t fit the bill here. Don’t worry, you can still do them, they just aren’t going to be your primary focus. Multi-joint movements are things like the Squat, Deadlift, Bench Press, Overhead Press, Pull-up, Barbell Row and all of their variations. These movements can further be broken down into a vertical push, a vertical pull, a horizontal push, a horizontal pull and a hip hinge. All of these movements give you the most bang for your buck. If you’re like me and time is a valuable asset, you want to spend the majority of your training time doing this movements. Now when you watch YouTube, or see your favorite bodybuilder on instagram, you may notice the majority of their training might not be these compound lifts. That’s because they have a very specific job and they NEED to isolate certain muscles more than others. Unless you’re a competitive bodybuilder, that’s a wasted effort. High level bodybuilders usually train twice a day, or have very long training sessions where they isolate certain muscle groups. Not to mention the steroid factor in pro bodybuilding, which we could get into an entire different conversation about. So unless you’re a competitive bodybuilder, or are using performance enhancing drugs, make compound lifts the bulk of your training.
Click the video below to see the first at home workout! Don't forget to use code: HOME at checkout, for 20% off everything on the site. Sets and Reps - Pushups: 3 x 8 1 x Failure 4 x 20 Dips: 1 x 8 1 x failure 4 x 20 Shoulder Pushups (Pike Press): 1 x 5 1 x Failure 4 x 10 Diamond Pushups: 3 x 3 1 x Failure 4 x 8