If your interested in weight training and packing muscle on, then you will be interested in reading this. Some of the exercises I’ll be covering you can do at home or especially if you have the right equipment at home, but in general this type of training would be best left for the gym. As with all muscle groups I cover twice a week with the exception of abdominals I typically train three times a week.
When weight training, whether it be for building size, toning or conditioning your muscles, it’s best to use a wide variety of exercises, but for today’s topic on the subject of building more muscle mass, I feel that it is important to put a lot of emphasis on plenty of combination moves, so when weight training for mass I would recommend combination moves to stimulate the muscles into further growth.
what are combination moves
Combination moves are when you do an exercise that works more than one muscle at a time. Good examples of combination moves for the upper body would be wide grip chins and barbell rows for the back, any form of barbell or dumbbell benches for chest, reverse shoulder width grip chins and barbell curls for biceps, skull crushers, narrow grip benches and bar dips for triceps and any form of over head presses for shoulders.
Good examples of combination moves for legs would be deadlifts, squats and leg presses. When training for muscle size it’s good to incorporate other moves into your training program but the majority of it should be combination moves and always shoot for doing isolation moves last for each body part, combination moves stress more than one muscle group at a time so they will take more energy too get through, so they should be done when your energy levels are higher and when training more than one muscle group in a session, you should do the larger of the group first.
Pairing muscle groups
An example to start with for pairing muscle groups could be chest and biceps, chest is the larger of the two so you would do chest first when you have more energy and then finish off with biceps. If you was to follow the push-pull method, chest, shoulders and triceps, you would do chest first because it is the larger of the three. In this scenario being that there are three muscle groups would actually be a lot to get through for one workout so a lot of people might pair chest and triceps for one workout and then follow through with a shoulder workout later in the day.
For leg training day would be thighs and calves, thighs are the larger of the two so you would do thighs first when you have the most energy for those high energy combination moves like deadlifts and squats, by the time you finish with those moves and then throw in some leg extensions and leg curls, your energy is about pummeled, then finish of with the smaller of the two by doing calves.
Combination moves with super sets
When doing super sets you would follow with the same principle. For example you do super sets for back and shoulders, you would do a set for back first since its the larger of the two followed with a set for shoulders, for example you can do wide grip chins as a combination move for back followed by a set of over head barbell presses as a combination move for shoulders, you would super set those two moves for three super sets.
After completing three super sets of wide grip chins with barbell presses, then you could super set barbell rows with upright rows with a shoulder width grip, both are combination moves, do these two exercises for three super sets, after completing them, go on to pairing two more moves together, for example T bar rows as a combination move for back with rear laterals as an isolation move for shoulders.
You can follow the push-pull method with combination moves for the whole body or you can do straight sets with combination moves for the whole body, the choice is yours, you can pair muscle groups together however you choose, you can do thighs and shoulders together, it’s all your preference, but for building more mass to your frame it’s important to concentrate on doing combination moves for the most part.
If it’s going for more of a massively muscled frame that you’re looking for, along with the combination moves you will also want to go heavy with your training. A good principal to follow by for building a lot of muscle would be in the 8-12 rep range, that doesn’t mean stopping at 8-12 reps just because you reached that rep range, it means once you have reached 8-12 reps, you can not squeeze out one more rep, once you get to where you can do more than that rep range, then it’s time to increase the weight.
When training heavy, it’s also a good idea to have a training partner. Having a training partner can really help you to stay more motivated through your training routine but can also help with forced repetitions, but even if you don’t have someone to spot you with forced repetitions for your whole workout, at least try to find someone who can spot you on specific moves like the bench press and squats for safety purposes.
Eating the proper diet for building muscle mass is a huge factor in packing on the muscle, but that will not be covered in today’s subject. Training heavy going for max intensity following within the specified rep range of 8-12 repetitions and using combination movements and having a spotter to help out with forced repetitions will get you on your way to packing on muscle. Always remember to use proper form, too much swaying or bouncing of the weights can help to get another rep out but it’s putting your joints and back in danger of injury, it’s best to train safe and do it right.
Back in my early days of lifting weights I was always trying to out do myself and I never learned back then from anyone proper form and the right way to train, I had many set backs and numerous back problems, so I can say I have definitely learned the hard way. A lot of training exercises I don’t do anymore due to back problems, but these days I like to pass on the knowledge I have learned over the many years through my own experiences and try to help others in not making the same mistakes I have. So that will cover today’s training tips and strategies, till next time, onward and upwards.