How To Structure A Killer Workout For Maximum Gains In Muscle Size & Strength

The reality is that working out and achieving a great physique requires hard work and dedication. Here are the guidelines to follow to achieve the best possible gain.

Focus on compound, free weight exercises.

There are two main types of exercises: compound exercises and isolation exercises. Compound exercises involve the use of multiple muscle groups. Isolation exercises involve the use of single muscle group.

An example of compound exercise would be bench press because it stimulates the chest as well as the shoulders and triceps. An example of isolation exercise would be a bicep curl because it only stimulates the biceps.

If you want to achieve big gains you must lift big weights. Here the basic movements you should be focusing on..

Squats
Deadlifts
Bench Presses
Barbell Rows
Overhead Presses
Chin-Ups
Dips
Stiff-Legged Deadlifts
Lunges
Leg Presses

Lifting big weights will stimulate the greatest amount of muscle fiber and achieve the greatest anabolic effect on your body.

Train with 100% intensity on every single set.

In order to achieve the most dramatic response from the muscles possible, you must always train with full effort and intensity. This means that for every set you perform in the gym, you must continue until the point of concentric muscular failure.

Concentric Muscular Failure: The point at which no additional positive repetitions can be completed using proper form despite your greatest efforts. In other words, you must perform each set until you are physically unable to complete any additional reps using proper form. In doing this you will place your muscles under the greatest amount of stress possible and the body will respond in the most dramatic fashion.

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