Building new steroid free muscle is never easy, except for your odd genetic
freak, and
even in they will have a difficult time putting on new muscle mass once they get
past a
certain point of development. Lets face it to build a good body takes effort and
sacrifice,building a great body takes extremely intense workouts combined with
great
eating habits and proper rest.

When you set a physique goal you have to be honest with yourself if you want to
make real
progress. You have to ask yourself, Am I willing to train harder than I ever
have before?
Am I willing to gradually add more resistance to my exercises while maintaining
my
exercise form week after week? Am I willing to be consistent week to week with
my
training program? Am I willing to eat in a way that will allow me to get leaner
from week to
week? or if your goal is to get bigger; Am I willing to eat in a way, each day
that will
produce regular gains in muscle mass? And last but not least; Am I willing to
get sufficient
rest each day to insure ongoing progress?

You have to be brutally honest with yourself, no amount of denial or excuses
will produce
a result in this endeavor, the only currency that counts is hard work and
intelligent
application.

What is hard and productive work? A good example would be during that heavy
squat
session, that last set in which you have selected a weight that you typically
get 10
repetitions with, this time you are infused with raw energy, a drive to not hold
back, to
give it your all and to reap the benefits. So you start your set, completing the
first five
repetitions or so very easily, the next three come with a bit of struggle but
you hit them
with excellent form.

Repetition number nine is done with great effort but you reach the top of your
rep, you
take a few deep breaths with the barbell pressing down on you and tell yourself
to get that
tenth repetition, you complete it but it's an extreme struggle. Now its at this
point where
you either dump the barbell back on the rack and end up with mediocre to good
results or
you take that set to a higher level and reap great results.

So lets say that you decide not to put the barbell back in the rack quiet yet,
you have
decided in a split second that you want to be great, so you enter no mans land,
and go for
another gut busting repetition, your whole body is shaking with the extreme
effort, your
face is red, and your breathing heavier than a freight train, with a slow climb
you give it
your all and barge your way to the top of the repetition.

Most people would consider this good enough, but not you, you want more, you're
possessed with the spirit of driving force. You take a few more deep breaths,
your body
shaking almost violently, your lower back and thighs fatigued to the max, but
you have
decided that you want to be great and go for that 12 repetition, going down deep
into the
repetition you drive upwards, pushing hard, giving it 100% effort you gradually,
painfully
climb upwards, this climb takes six seconds to complete but you make it barely,
shudder
forward and rack the weight. You shudder to the ground gasping for air, you
taken your
legs to a point where it even hurts to lie down, you stay on the ground for 4
minutes
recovering from the madness.

Now thats hard and productive work, thats what it takes to create the best body
that you
are capable of, in the quickest time, without wasting your time doing
nonsensical
programs. That one hard set of squats will have stimulated more muscle growth,
strength
and conditioning than any amount of lesser sets. The same effort you put into
that set of
squats should be put into all your exercises. When building a great body its
never how
much you do but the quality of your efforts.

So ask yourself, Are you willing to do what is required to build a great body?


 
Working hard to reach muscle groups with pre-exhaust

Heavy compound (multi-joint) exercises such as the bench press, dip, squat, bent
over
row, chin up, deadlift, etc. are great for producing the best overall result in
increased
muscularity, strength and conditioning. If you want to build a great physique
compound
exercises are essential to your reputoure of exercises. A major drawback to
compound
exercises is that some muscles reach fatigue before others have been thoroughly
worked,
for example during the performance of a barbell bench press the smaller muscles
upper
arm (triceps) and shoulders (deltoids) tend to shut down before the larger chest
(pectoral)
muscles. This wouldn't be such an issue if you weren't trying to develop your
chest, but if
you were the chest would receive sub par stimulation from a typical set of bench
presses.


Enter the pre-exhaustion technique, pre-exhaust allows you to work muscles of
the body
that are not thoroughly worked during heavy compound exercises. Basically you
would
start with an isolation exercise for a target muscle group then immediately
follow it with a
compound exercise. In the example of the chest, you would start with a chest fly
motion,
such as dumbbell chest fly or machine chest fly then immediately follow it with
a
compound exercise that works the chest such as the barbell bench press.

You first warm up the muscles to be worked on the compound movement (bench
press)
with a few progressively heavier sets. After the muscles are fully warmed up you
would
select a weight for the bench press that would allow you to get a fresh 10
repetitions. For
your isolation movement, in this example flat bench dumbbell fly you would
select a
weight that allows for around 8-12 repetitions. One of the most important things
is that
you set these two exercises in as close a proximity as possible in order to do
them back to
back, because even a few seconds rest will allow the target muscle to recover
which will
nullify the benefit of this technique.

So for your first exercise, the flat bench dumbbell fly you perform as many
repetitions as
you can, taking the set to the point at which you cannot perform another full
strict
repetition despite your best efforts, follow up with a couple of half
repetitions for good
measure. Immediately after you have completed the dumbbell fly exercise begin
your
bench press exercise. Now if you have selected a weight you can do 10 good
repetitions
with on the bench press when fresh, you will have a hard time doing 6
repetitions with this
weight, don't worry about it, complete as many full repetitions as possible and
finish up
with a few half repetitions (have a spotter near by).

Performing the flat bench dumbbell fly first will fatigue the muscles of the
chest without
heavily working the muscles of the arms and shoulders. When you go to flat bench
press
with minimal rest your chest will be fatigued but your arms and shoulders will
be fairly
fresh, you will be able to continue fatiguing the muscles of the chest through
the power of
the triceps and shoulders.

In my experience the pre-exhuast techniques works well for the muscles of the
thighs,
upper back, chest and shoulders, but it can also be used for the arms, calves
and
abdominal muscles. Another thing about pre-exhaust is that it works best, in my
opinion
when combined with regular straight sets of compound exercises. So before
performing
the combination above you might do a few straight sets of another compound
exercise.

Here are some pre-exhaust combination to try, there are many more possible
combinations but these work excellently.


Lats
Straight arm cable lat pulldowns -pre-exhaust with- reverse grip lat pulldown

Mid back
Rear machine fly or rear dumbbell fly -pre-exhuast with- t-bar row

Upper chest
Incline dumbbell fly -pre-exhaust with- incline bench barbell press

Mid to lower chest
Flat bench dumbbell fly -pre exhaust with- flat bench barbell press

Triceps
Lying barbell triceps extension -pre-exhaust with- close grip push up or dips

Biceps
Dumbbell biceps curl -pre-exhaust with- chin ups or reverse grip lat pulldown

Quadriceps
Leg extension -pre-exhaust- leg press or barbell squat

Hamstrings
Leg curl -pre-exhaust with- stiff legged deadlift



 
 
Lawrence
  
Lawrence X+=-
www.hosannahdiesel.com
www.bigwithoutsteroids.com