5 Carry Heavy Stuff
"At the end of one or two workouts per week do a few sets of heavy carries. Pick up some heavy dumbbells or kettlebells and walk with them for 30-60 seconds. You can also hold a kettlebell in the rack position, carry a sandbag in Zercher position or bear hug a keg and go for a stroll. Nothing trains your abs and obliques quite as effectively as heavy carries. They also strengthen your ankles, knees, hips and grip while simultaneously giving you a great conditioning workout. This is an awesome finisher to your normal strength training session and is a habit you should get into doing from day one."
4 Use a Full Body Workout or Upper/Lower Split
"Forget about body part split routines you read about in the bodybuilding magazines. If you want to get big and strong you have to train each muscle group more frequently than once per week. Two or three times per week, per muscle group works a lot better and stimulates significantly more growth. You can either push, pull and squat in each workout or you can break your workouts up into two upper body days and two lower body days."
3 Follow the Rule of Progressive Overload
"In order to get bigger and stronger you have to consistently add weight to the bar or do more reps with the same weight. Continually doing the same thing over and over again will not stimulate any additional gains in size or strength once your body has gotten used to it. If you squat 135 pounds for five reps today you should be doing at least 145 pounds for five reps this time next month, and at least 185 or more for five reps this time next year."
2 Incorporate Bodyweight Exercises in Every Program
"The big barbell lifts will be the cornerstone of any effective program but you should also include some bodyweight exercises to shore up any weaknesses or imbalances. After you have completed your big barbell lifts you can finish up your workout with some higher rep bodyweight exercises like chin ups and dips. These will help pack on muscle without beating you up in the process. They also do a great job of strengthening your entire midsection in the process."
1 Squat, Deadlift and Press
"No other exercises build muscle quite like the classic Big Three barbell lifts do. In addition to some type of bench press you should also add in a standing barbell press. These exercises should be the bread and butter of your workout from the day you start training and every day forward. In order to master your technique and maintain safe form, stick with low reps for your first year of training these movements. The classic five sets of five always works quite well for beginners."
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