THE BIG FOUR MUSCLE BUILDING MOVES:Dips, Pull Ups, Ring Push Ups and Body Weight Rows. With these four exercises you can quickly build all the strength and muscle you'll ever need. Here is how.
For building lean muscle you will do 8-12 repetitions of each of these exercises. There are different versions of each exercise that range in difficulty from easy to very advanced. The version you choose for each should be difficult enough so when you are on reps 8 - 12 you begin to feel very challenged, as though you might not be able to complete all the repetitions.
If you can do 8 - 12 reps and you get that feeling of being very challenged by the exercise, then you’ve hit the sweet spot for building new muscle. If you can do 30 repetitions, the exercise is too easy, but if you can only do 2 or 3, then it’s too hard.
Did you get that? Read it again because choosing the correct level of resistance is absolutely critical for muscle growth!
Start with the beginner versions of THE BIG FOUR muscle building exercises. From there you can adjust and pick the version that best suits your own ability. In other words, pick the one that puts you in the sweet spot for muscle growth. As you get stronger, you simply progress to the next version.
And now, for the very first time you can apply the same progressive resistance to the Pull Up Exercise. This is an incredible breakthrough because it means beginner and intermediate users can now take full advantage of this #1 muscle building exercise. Using the pull up bar in combination with the push up rings, you can effectively vary the level of resistance from 50%-100% of your body weight.
Other Muscle Building Tips
Super Slow Repetitions: Once every couple of weeks change your workout by slowing the time you take to complete a repetition. You will not be able to do as many repetitions, you will increase the workload on your muscles and you will increase the muscle building potential of each exercise.
Nutrition: Within 30 minutes after your workout, eat a meal with lots of protein or drink a protein shake. 30 minutes before you go to sleep, have another serving of protein: Protein Shake, Yogurt, Cottage Cheese etc..
Recovery Days: Make sure to take a recover day between workouts because your muscles actually grow while you rest, not while you work out.