Pull-up Queen Exercise

It's time to get back to the basics of building massive muscle. Fitness enthusiasts have fallen in love with isolation exercises and muscle mass is suffering because of it! Pull-up Queen Following are 3 easy to implement techniques that will boost your muscle growth in no time at all.

Obviously this is true for muscles but the same holds true for exercise selection as well. Walk into any weight room and take a look around, no doubt you will see the majority of people doing bicep curls, triceps kickbacks and many other small isolation exercises. It's no wonder you rarely see head turning physiques in your local gym.

The key to rapid and massive muscle growth is to stimulate as many muscles and muscle fibers as possible at once. This in turn means your workout program should be focused and built around big compound movements such as deadlifts, squats, overhead presses, bench presses, dips and pull-ups. These movements all involve multiple muscle groups and multiple joints, which will illicit the most muscle growth.

Tempo is something that most of us take for granted. We tend to move a weight through its range of motion at an even speed which isn't a bad thing but a small tweak will help to boost muscle mass significantly. Focusing on the eccentric phase of a movement will increase the intensity of you sets and total workout and boost muscle growth.

For example on the bench press, really emphasize the eccentric part (bringing the bar down to your chest) by lowering the weight SLOWLY, a minimum of 5 seconds to bring the bar down to your chest and then as explosively as possible push the bar back up. This is a very intense way to train and may cause you more muscle soreness than usual, so use negatives sparingly but use them; you will be amazed at your gains.

The way most people think is that the more time they spend in the weight room the better results they will have. This thinking is completely backwards we don't grow in the weight room; we grow on our rest days. Workouts should be kept to a total of around 45 minutes no longer. The way to do this is to time your rest periods to keep yourself honest.

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Take a stopwatch with you and only give yourself 30 to 45 seconds definitely no longer 1 minute. If you adhere to this principle and keep yourself honest you will experience an intense muscle building workout like you've never felt before. If you are sticking to a compound movement based workout you will also decrease your total volume which means you can work with 80-85% of your 1 rep max therefore increasing your intensity that much more.