Rusty Moore takes muscle and turn the conventional wisdom on its head by exposing the need for the Big 3. Of course, all bodybuilding and powerlifting purist know what are the big 3 - squat, deadlift and bench press. These three exercises are the core of any workout routine recommended by all the gurus out there.
Except Rusty Moore.
To be honest, I always recommend that a progressive resistance training program focused on these three exercises to begin. I have recommended focusing on strength building. My logic that the amount of muscle may add to genetically driven. However, by systematically increasing the resistance and the frequency of training is, one can direct control over the power gains - although still within one of the genetic restriction.
And like the myth of spot reduction of fat loss, I'm not much of a believer in targeted muscle growth. You can do much bigger triceps bench press or incline dumbbell presses than you can do tricep extensions.
But there is always potential red flags with doing the Big 3. Bench press can you hanging PEC look. Squats can work your glutes and hips as much as it does your quads, possibly giving you a big backside. Deadlifts strengthen your core muscles, but can also extend and thicken your belly.
And it is this concern that drives Rusty's thought process. He has a point.
Muscle building is about aesthetics as much as it goes about the job. It must go hand in hand.
For those who are not satisfied with their bodies, their first goal should be to determine which character she would be happy. Rusty would suggest that the type of physique that most men aspire to, is the Hollywood look. The Hollywood Look is essentially broad shoulders, muscular arms, flat square pecs a little belly, and usually slenderized but muscular legs.
This is the look that many male models and today's action actors.
A method for achieving this is something that looks Rusty Moore spent twenty years to perfect. And in which to work by a 4-phase system:
1. Focusing on rapidly increasing muscle volume over a 2 to 3 months.
2. Once the desired muscle volume is reached, take a strength building approach.
3. If the strength increases significantly, shifted to achieve the hard look by shedding excess fat while focusing solely on strength.
4. Shrink the skin over the muscles ripped, Hollywood look.
Within this process, compound exercises still dominate the selection.
The sets and reps are very specific. Fast muscle growth comes from cumulative fatigue and muscle pump. The total sets per body part is high, around 15, and repetitions of 6 to 15 - again, in order to induce fatigue and get the pump.
Strength building approach reduces the volume set to 10, while the repetitions are reduced to 5 to 6. It is not the pump, but poundage that counts. The reps should be lower.
Finally, muscle-density and the hardness is taken from the disposal of fat in which the focus is still more strength by lowering the rep system a decrease of 2 to 4. Let calorie intake during strength seems counterintuitive but it is essential for gaining muscle hardness.
So, if your current approach to training is not producing results, maybe it's time for you to question conventional wisdom and give Rusty Moore's approach to try.
Except Rusty Moore.
To be honest, I always recommend that a progressive resistance training program focused on these three exercises to begin. I have recommended focusing on strength building. My logic that the amount of muscle may add to genetically driven. However, by systematically increasing the resistance and the frequency of training is, one can direct control over the power gains - although still within one of the genetic restriction.
And like the myth of spot reduction of fat loss, I'm not much of a believer in targeted muscle growth. You can do much bigger triceps bench press or incline dumbbell presses than you can do tricep extensions.
But there is always potential red flags with doing the Big 3. Bench press can you hanging PEC look. Squats can work your glutes and hips as much as it does your quads, possibly giving you a big backside. Deadlifts strengthen your core muscles, but can also extend and thicken your belly.
And it is this concern that drives Rusty's thought process. He has a point.
Muscle building is about aesthetics as much as it goes about the job. It must go hand in hand.
For those who are not satisfied with their bodies, their first goal should be to determine which character she would be happy. Rusty would suggest that the type of physique that most men aspire to, is the Hollywood look. The Hollywood Look is essentially broad shoulders, muscular arms, flat square pecs a little belly, and usually slenderized but muscular legs.
This is the look that many male models and today's action actors.
A method for achieving this is something that looks Rusty Moore spent twenty years to perfect. And in which to work by a 4-phase system:
1. Focusing on rapidly increasing muscle volume over a 2 to 3 months.
2. Once the desired muscle volume is reached, take a strength building approach.
3. If the strength increases significantly, shifted to achieve the hard look by shedding excess fat while focusing solely on strength.
4. Shrink the skin over the muscles ripped, Hollywood look.
Within this process, compound exercises still dominate the selection.
The sets and reps are very specific. Fast muscle growth comes from cumulative fatigue and muscle pump. The total sets per body part is high, around 15, and repetitions of 6 to 15 - again, in order to induce fatigue and get the pump.
Strength building approach reduces the volume set to 10, while the repetitions are reduced to 5 to 6. It is not the pump, but poundage that counts. The reps should be lower.
Finally, muscle-density and the hardness is taken from the disposal of fat in which the focus is still more strength by lowering the rep system a decrease of 2 to 4. Let calorie intake during strength seems counterintuitive but it is essential for gaining muscle hardness.
So, if your current approach to training is not producing results, maybe it's time for you to question conventional wisdom and give Rusty Moore's approach to try.
No comments:
Post a Comment