Off on holiday in July and looking to make some serious muscle gain.
I am a Trainer and I have got my own programme sorted with the weights steadily increasing with every week. So thats not so much of a problem. Although I am only recently qualified so still looking to pick up expereince where ever possible.
What I am asking is there anyone out there who could give me some exercises that will lead to an fast increase in muscle size?
At the moment all my training is done at college, where the facilities to be honest are not great. Dumbbells and Cable machines.
I assume you are on top of your sets, reps, split, frequency, intensity, volume and food glorious fodder etc… i will just give big bulking exercise suggestions…
Add more presses, less flyes… so if you do 12 sets for chest, do 3 sets of flyes… 16 sets? 4. A quarter as isolation for the Chesticle Majoralis muscle…
If you are lacking general bulk and thickness to the torso do your rowing first in the workout. For the thickness i would love to suggest Deadlifts and Rackpulls. I mean it, they have given me a very thick back. Add DB Rows and that’d be your back thickness sorted… you have to change your gym you train in. That one is so bad you dont even deserve to read this site!!
For width, keep the chins/pullups, add a narrow grip for the bulk of the lat too…
If you want raw mass on your delts use at least 2 pressing movements and preferably do 3 and add Armpit Rows, they will get your side delts and traps at once.(ask if you are not sure)
Lose the arnold press… go for DB push press, DB military, seated DB press, muscle DB clean and press, 1 arm DB press.
Biceps: DB Curl, Hammer DB, Preacher DB, Scott DB, concentration curls at the end, cross body hammer curls.
Triceps: Dips, Weighted Dips, Close DB Press,2 arm DB French presses, Flat, Inc and Dec db skullcrushers, DB French press, 1 arm French press. Burns with close grip pushups.
Squats. DB Squats if they are heavy nough, i suspect not so ill leave it as that suggestion only. You need hammie work, glute ham raises, leg curls, DB RDL, 1 Leg RDL, 1 Leg Squats, DB Deads, 1 leg Deads, plyometric lunges (these are great),
Any suggestions of exercises I could put in? Or even stuff I should replace or take out?
Thats it i think…