Bodybuilding Without Steroids, Milo Style! Here's what it means : if you're a drug-free weight lifter with average, or worse, lousy genetics like me, then building muscle boils down to this …
If You Are Not Lifting More Weight Today Than You Did 12-Months Ago, Or Even Four Weeks Ago … Then You Are NOT Building Muscle!
You can bench press or shoulder press a Kettle Bell with 40 lbs in each hand until you turn blue in the face … but the person who benches presses 275 lbs or barbell shoulder presses 125 lbs will always have a larger chest and more muscular shoulders than you, why? because they are lifting heavier weights!
Here's the basics of bodybuilding without steroids, Milo style, for building lean muscle …
Free Weights . Machines balance the weight for you which leaves your stabilizing muscles weak. Free weights force you to balance the weight yourself which strengthens your stabilizer muscles and allows the body to develop real strength.
Compound Exercises . Lifting heavy objects always engages several muscles. If you want to build stronger muscles you must use exercises that incorporate more muscles – Dead-Lifts, Squats, Bench Press, Over-head Press and others.
Barbells. I see LOTS of people at the commercial gyms using machines because it's a comfortable and easier way to exercise. Milo Bodybuilding uses barbells because you can lift the most weight and progress more easily.
Pyramid Reps . You can use more weight if you stagger the reps and weight. This allows the different muscle fibers to be stimulated and developed. The end result is a more fully developed muscle that is as strong as it looks.
Frequency Of Training . If you weight train (with real progressive effort) to often you'll burn out. If you do not train often enough your muscles and body-fat content will never progress to what you want it to be, your goal. Milo Bodybuilding is all about putting together the correct combination for optimum growth and health.
Most Productive Exercises are:
Free Weight Squats
Bent-Over Barbell Rows
Barbell Biceps Curl
Barbell Close-Grip Bench Press – Triceps
Standing Calf Raise.
If you use these select compound muscle exercises in a system that allows you to lift heavy and safe, eat plenty of nutritious foods and get ample sleep, your muscles will have no choice but to grow stronger, bigger and much leaner!
It's Monday so remember to look over your short and long-term goals, get your mind into what you want to accomplish this week and do not make excuses not to do it. A winner never quits and a quitter never wins!