GotSize? Keys to a focus that is sometimes lost:

[Sean]

I like this one as well "Compound Movements".. The key to throw on mass... Old News but alot of people forget..

By Swolecat

I see a plethora of training questions, as well as receive pm's inquiring about overall body size "how do I get my arms bigger, how do I make my biceps grow?", etc.

For MASS (and for bigger arms! I'll use biceps as the small bodypart example. Again, this outlook may already be adopted by some of you, so it's not "groundbreaking" news, no, but I did attempt to write it in a manner that relays the truth behind what I've found to be true mass/growth. You know, when YOU as a person become bigger, your entire frame, not just one bodypart. We're talking total stature change.)

Focus on HEAVY COMPOUND movements in the appropriate rep ranges for mass/strength. (Usually 6-8 for upper body, 12-15 for lower) Deads can be of both ranges. Make THESE movements the focus of your workout routines. Sounds painful, sounds "boring" because you can't look all pretty in the mirror doing concentration curls, but save that pretty sh*t for Friday nights.

Leave the "fancy-schmancy" concentration curls, tricep kickbacks, leg extensions, etc., for later on during your cut down phase before pictures or a show. Utilize only a few sets of these "assistor" muscles, and torch them then leave them alone. Do not do 12 sets of biceps to try to get 20 inch arms, eat correctly, DEAD/SQUAT/ROW/BENCH your (__!__) off, and you need only hit the biceps with 5-6 all out sets per WEEK! Not any pansy movements either.........3 sets of HAMMERS curls done straight up and down by your sides, and 3 sets of STRAIGHT BAR curls, no cheating check your ego @ the door, going all the way down to the bottom and concentrating on hitting the bicep from the bottom of the movement, all the way to the top. Swinging the weight up does nothing to build muscle, as momentum doesn't stimulate muscle fiber. 2 warm-up sets should be done before the first bicep all-out set, but don't wear yourself out before the real work begins.

Two things here. You must really TORCH your biceps in these 6 sets. Those who can do 12-15 sets of biceps are not utilizing this TORCHING technique. Find the true failure weight for the exercises, and use a 3 second lowering, 2 second contraction WITH a nice static hold/squeeze at the top (peak) of the movement. If you are not more sore than Angeil Veil takin' it anally w/ no Vaseline, you are not doing the movements correctly.

This is more than enough of a "message" to get those arms to grow, as they have been directly blasted to all h*ll w/out over-training, and they also are receiving the same powerful growth signals as the back/chest/legs are from doing those heavy compound movements that stimulate GH and hormone production. That is how you grow. Big bodyparts stimulate these hormones, and big bodyparts teach smaller bodyparts how to get bigger. Not only will small bodyparts not grow significantly when trained by themselves, they d*mn sure ain't gonna make your LEGS grow! So, why these movements/bodyparts would be the focus of a routine for STRAIGHT HARDCORE MASS, I've no idea.

I could go on and on, but alas, I've cardio to do.