What if I told you that if you build legs, you would maximize the potential of increasing overall muscle size? You would probably laugh, think I’m crazy, close this article, and go back to the gym to get minimal results. Fact is, building legs is more than just keeping a proportioned lower body in comparison to your upper body. So, for those not interested in the appearance of bigger quads, hamstrings, and calves, you might still want to pay attention. If you choose not to, you could be doing yourself and your body a serious injustice. Now, are you ready to find out how building legs will help produce a massive upper body?
Compound movements
If you know anything about bodybuilding, you know that compound movements are the foundation to building bigger and stronger muscles. So what compound movements are necessary to build legs? None other than the largest, most effective muscle building workout known to man…..the mighty squat. No matter what you read, where you read it, squats will always be listed as the number one mass building workout, period.” What is the second” you ask, the deadlift, that’s right! Another leg exercise that you should never leave out of your leg routine, ever. So what do these big lower body compound movements have to do with building an upper body? It is simple, although the main focal point of these workouts is to build legs, they are compound exercises that also target some areas of the upper body in a big way.
If you know anything about bodybuilding, you know that compound movements are the foundation to building bigger and stronger muscles. So what compound movements are necessary to build legs? None other than the largest, most effective muscle building workout known to man…..the mighty squat. No matter what you read, where you read it, squats will always be listed as the number one mass building workout, period.” What is the second” you ask, the deadlift, that’s right! Another leg exercise that you should never leave out of your leg routine, ever. So what do these big lower body compound movements have to do with building an upper body? It is simple, although the main focal point of these workouts is to build legs, they are compound exercises that also target some areas of the upper body in a big way.
Increasing GH levels for rapid fat burn
Still not convinced to build legs? What if I told you that building legs would increase GH levels naturally and rapidly? You see, big compound movements not only target the upper body, but they help produce certain hormones (GH) that will turn your body into a fat burning machine, keep you looking and feeling younger, increase strength and endurance, and build muscle mass.
Still not convinced to build legs? What if I told you that building legs would increase GH levels naturally and rapidly? You see, big compound movements not only target the upper body, but they help produce certain hormones (GH) that will turn your body into a fat burning machine, keep you looking and feeling younger, increase strength and endurance, and build muscle mass.
Producing the “mother of all muscle building hormones” – Testosterone
If you weren’t convinced to build legs after the first 2 points, then surely number 3 will seal the deal. Increasing testosterone levels naturally can result is steroid like results without the negative side effects. I mean, this is a hormone that people pay hundreds, maybe thousands of dollars to increase with sketchy pills that label horrible side effects. Not only can you increase your testosterone levels naturally and without negative side effects, but you can do it free of cost. When it comes to building stronger and harder muscles, no other hormone holds a candle to the all mighty testosterone.
If you weren’t convinced to build legs after the first 2 points, then surely number 3 will seal the deal. Increasing testosterone levels naturally can result is steroid like results without the negative side effects. I mean, this is a hormone that people pay hundreds, maybe thousands of dollars to increase with sketchy pills that label horrible side effects. Not only can you increase your testosterone levels naturally and without negative side effects, but you can do it free of cost. When it comes to building stronger and harder muscles, no other hormone holds a candle to the all mighty testosterone.
Now, Build legs!
By now you should no longer be reading, instead you should be up and on your way to the gym on a mission to build legs. Yes, building a big upper body without working legs is possible. But building a massive upper body at an alarming rate while burning fat, benefiting from increased muscle endurance, and explosive strength gains without working legs is impossible.
By now you should no longer be reading, instead you should be up and on your way to the gym on a mission to build legs. Yes, building a big upper body without working legs is possible. But building a massive upper body at an alarming rate while burning fat, benefiting from increased muscle endurance, and explosive strength gains without working legs is impossible.
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17 comments:
My question here is, have a bigger body than some, but they are able to do more squats or deadlifts than i can...
I cant seem to get passed a plateau, ive tried only increasing weight by 2.5 pounds or 5, but im then not able to lift it at all.
I can do 45s and 25 on each about 8 times properly, 45s and 35s about 5 times properly, but then thats it. I cant lift anything higher than that, and ive been stuck for over 5 months now, ive tried to have two guys on each side to help lift a bit for 3 weeks, but im still not able to do it even once on my own...
Is this the most im able to do or is there something else im able to do to lift more?
PS: ive had same problem with chest. I am however able to lift more in deadlifts and shoulder workouts along with arm workouts, but my bench press and squats are stuck now...
Here are a couple of things i recommend.
1. Use 205 (45's and 35's) only. Even if you can only do it five times, it will be easier to build strength if you go as heavy as possible. Eventually instead of 5, you will be doing 6 reps..then7..and so on. Once you have reached 8-10 comfortably, then increase the weight about5-10 pounds and continue without decreasing weight.
2. Squat more frequently, if your squatting once a week, start squatting twice a week. Same goes with bench press as well.
3. If you can always lift with a spotter that would work great because they can help lift through the threshold. If you can lift 5 without a spotter, you can lift 6-7 with a spotter. Then eventually 6-7 without a spotter and so on and so forth.
Does doing squats alone also help build arms?
PS: How do you get the nice shape on the arms? Ive been working out my arms forever and i have nice size arms, but no shape
The shape in the arms is determined by bodyfat. If you decrease the overall body fat, i guarantee your arms will look more defined and have more shape. Increasing your testosterone and GH production by performing big compound workouts will aid in decreasing body fat rapidly.
Thanks,
Just wanted to say you're the MAN!
Thanks a lot for your help, I will continue to follow this site and bring more followers!
You mentioned in one of your posts to eat before bed time, is it ok to much on a few almonds before bed time? I mean since it has fats and high in carbs?
Almonds are fine before bed although they have carbs because number 1 the carbs are complex. Number 2, its high in fat so it slows down digestion so you remain anabolic while you sleep.
Out of curiousity, i quit taking protein shakes, and am now eating healthier with the help of a nutritionist.
Question is, for the past 2 weeks, ive been doing that 5 sets of 5 reps workouts, i notice myself getting stronger, but my overall size is getting smaller...I can lift heavier than before, but im not growing in size...
Ok its either one of two things, you could be burning fat and appearing smaller but slowly putting on muscle. Other thing is, depending on how much you are eating, you may be burning more calories than your consuming and ultimately not consuming enough to pack on muscle. If you want, show me an example of your diet and i may be able to give you a better answer.
Morning 7:30am-2 Boiled eggs, 2 peanut butters (multi wheat bread)
10:30am-usually about 20-30 almonds as a snack (keeps me full for some reason) or sometimes pistachios or cahews, all natural and no added salt.
1pm or 1:30pm- usually brown rice with some veggies which include lots of tomatoes and olives...
4pm-4:30pm usually cottage cheese
5:30 workout usually until 6:45 cause that big workout takes forever!
7pm- boiled chick peas and boiled kidney beans and a bread of peanut butter with honey on top
9:30 usually a couple grilled boneless chickens
Im new to eating healthy for 3 months now,im not used to most healthy foods like brown rice and brown pasta...kinda tastes weird so i dont eat as much, but it still fills me up with the amount i eat.
PS:With the morning meal, i take liquid fish oil before eating anything.
First off, this is a great diet. Your post workout meal is right on the money. All healthy choices so anyone reading, i recommend using that diet or something similar.
The only problem i see here, according to my calculations (which is just an estimate), you are only consuming about 2,000 to 2,500 calories. Now, i am not sure what your weight is, but in order to pack on pounds (if your metabolism is fast) you must consume atleast 20 times your bodyweight in calories per day.
Example: 20 x your body weight = daily caloric intake.
Also, you are consuming a meal at 9:30...I am not sure what time you go to bed...but about 30 minutes before, your going to want to have a small meal that will keep your body in an anabolic state while you sleep.
A good snack before bed will contain high protein, complex carbs, and high fat to slow down the digestion over night. This will also keep your body from going into a catbolic state from fasting for 8 hours (or however long your sleeping).
Do the math i presented you and then adjust your meals accordingly. Throw in that extra snack before bedtime,and continue as you were. Remember, consistancy is the key.
Thanks a lot, i usually go to bed around 10:30-11pm, sometimes later as i work late at times.
I agree with you, i am probably not eating enough, however, the main reason for stopping taking protein was because it was making my stomach bloat and bigger.
Now, if i more, my stomach will bloat again.
I dont know why this happens, i wake up with 33inches, but by the end of the day, im at 36-37...and i dont really eat that much and i dont get hungry either, however i will begin to take that last meal before bed time. Probably more cottage cheese to keep protein high.
I was around 170 with protein, ive gone down to 155
Is it ok to do the 5x5 exercises in different orders? I find it exhausting if i do the squats and deadlifts first, so i do bench shoulders back and arms first then squats and deadlifts last...
Forgot to ask, but when doing these heavy exercises on the 5x5 compound workouts, do all those workouts put a lot of stress on the abs?
If so, will this get us the 6 packs (i know i know about the diet), or should we still workout abs alone as well?
To the first question, Yes...there is nothing wrong with saving the squats for the end. I personlly do it. Switch it up, try to start with the squats first atleast 1 time out of 3.
As for the abs, this workout doesnt necessarily target the abs. What it does do is increase testosterone, and GH which both are fat killers. Fact is, i dont care how many crunches you do, your abs will not be visible until you cut the fat surrounding the mid section. Now, there is no way to target just the midsection so the key would be to burn overall body fat. Doing isolation workouts on the abs 3 days a week should be sufficient.
Is it ok to do squats, deadlifts, bench press and back o one day, and the next day do shoulders and arms? and the next day back to the first exercise and then have one day break in between?
Monday-squat workout
Tuesday-shoulder workout
Wednesday-off
Thursday-squat workout
Friday-shoulder workout
Sat- off and so on...
@Anonymous, I would not recommend doing arms the day following bench press and back workouts. Doing back and chest use your biceps, triceps, and shoulders. I recommend you take a day off to rest inbetween.
@Rich, thanks! Please let me know once your site is up, I would love to check it out. Im happy to help, take care!
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