My first article consisted on the basics of bodybuilding and how to put on muscle. I went over workouts and diets briefly and today I will go over the workouts with more information involved. If you have just started or have been working out in the gym for a while its vital to know how your muscles grow.

We have fibres in our muscles which is called ATP-PC and it is a fibre that helps us do powerful movements. ATP-PC connects to our muscles and when we workout our muscles lengthen, contract and tear to work at them and after gym they recover and our muscles will expand.

Thats not exactly what happens but that brief as it gets boring theres different contractions and different systems but I want to show you what kind of exercises will help muscles. Obviously do your shoulder press, bench press, squats, deadlifts but make sure you know how much rest and how many sets to do. If you're trying to put on muscle get in and out of the gym as quick as possible! So many people stay in the gym do too many exercises absolutely smash their bodies and they think yes I will put on muscle, NO! Go to the gym 3 times a week and do abdominals, legs and arms all together and over all your exercises only do 25 sets! And only do maximum 8 reps for each set. To sum that up do your deadlifts, squats, shoulder press, bench press, barbell upright row, roll out, ab crunches and push ups. Then get out! It also matters what you do together for example for maximum burn and tear in your biceps do bench press and barbell upright row in sets together, do 3 sets of 8 bench press then straight into barbell upright row 3 sets of 8 and then have 40 seconds break because we need to rebuild our ATP-PC so we can perform well again.

If your a more advanced gym individual, do incline bench presses with dumbbells and then push up shoulder press in sets and then go to chin ups with dumbbell incline hammer curl, this really focuses on muscle groups for sets and tears at them and then go to your next muscle.

I guess you guys know what exercises are for you but do the ones I said and if you're having trouble finding some look up barbell French press, cable triceps overhead extensions, dumbbell Arnold press and leg press incline, a lot of incline stuff is really good and makes it harder for your muscles and it makes them keep doing new things, periodisation is important ill bring that up another time it's briefly that you shouldn't do the same exercises week after week.

Next article will be on diet and supplements so stay tuned.