Acquire More Muscular Arms and Legs

The key to bigger arms and legs is simpler than you might think. The answer? Compound exercises. If you don't know what this means, a compound exercise is an exercise that requires a multi-joint movement. This type of exercise requires far more muscle fibres to get to work which in turn, stimulates more muscular growth. See step one below to begin working on a more muscular, toned body.

Steps

  1. Do the following compound exercises:
    • Squat,
    • Deadlift,
    • Tricep dips,
    • Chin ups,
    • Pull ups,
    • Press ups,
    • Bench press (barbell/dumbbells),
    • Incline bench press (barbell/dumbbells),
    • T-bar row,
    • Bent over row (barbell/dumbbells),
    • Shoulder press (military/dumbbells),
    • Upright row (barbell/dumbbells),
    • Close grip bench press,
    • Power squat,
  2. Do the Romanian dead-lift (not a compound exercise but still very good).
  3. Do 12-16 sets for larger muscle groups per week and 8-12 sets for the smaller muscle groups.
  4. Do 8-12 reps for each exercise.

Tips

  • These exercises are for more muscular arms and legs, but remember not to neglect other parts of the body, otherwise you will have muscular imbalance, which won't look right.
  • Try to eat at least 1 gram of protein per pound of body weight a day (eg. A 160lb guy should eat 160g of protein).
  • For any kind of changes you want, you need to drink plenty of water.

Warnings

  • Be sure you are fit enough to train.
  • This routine should only be followed for 4 weeks. All the compound exercises will put a lot of strain on your tendons, so they'll need a break. Think about a week off or increase the reps to 15-20, lowering the weight used accordingly.

Related Articles

Retrieved from "https://kipkis.com/index.php?title=Acquire_More_Muscular_Arms_and_Legs&oldid=294051"