Bodybuilding without steroids, Milo style! This is what it means: If you’re a drug-free weightlifter with average, or worse, lousy genetics like me, then building muscle comes down to this…
If you’re not lifting more weight today than you were 12 months ago, or even four weeks ago… then you’re 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 bench presses 275 lbs or shoulder presses a 125 lb barbell he will always have a bigger chest and more muscular shoulders than you, why? because they are lifting heavier weights!
These are the basics of bodybuilding without steroids, Milo style, to build lean muscle…
free weights. The machines balance the weight for you, which weakens your stabilizer muscles. Free weights force you to balance the weight yourself, which strengthens your stabilizer muscles and allows your body to build real strength.
compound exercises. Lifting heavy objects always involves multiple muscles. If you want to build stronger muscles, you should use exercises that incorporate more muscles: deadlifts, squats, bench press, overhead press, and others.
Bars. I see a LOT of people in commercial gyms using machines because it’s such a comfortable and easy way to exercise. Milo Bodybuilding uses dumbbells because you can lift the most weight and progress more easily.
Pyramid Representatives. You can use more weight if you stagger the reps and weight. This allows to stimulate and develop the different muscle fibers. The end result is a more perfectly developed muscle that is as strong as it looks.
Frequency Of training. If you train with weights (with real progressive effort) too often, you’ll burn out. If you don’t train often enough, your muscles and body fat content will never progress to where you want it to be, your goal. Milo Bodybuilding is all about putting together the right mix for optimal growth and health.
The most productive exercises are:
Free weight squats
dead weight
Bench press
shoulder press
Incline Barbell Row
Barbell Bicep Curl
Close Grip Barbell Bench Press – Triceps
Standing calf raise.
If you use these select compound muscle exercises in a system that allows you to safely lift heavy objects, eat plenty of nutritious food, and get enough sleep, your muscles will have no choice but to grow stronger, bigger, and much leaner! !
It’s Monday, so remember to review your short-term and long-term goals, focus on what you want to accomplish this week, and don’t make excuses for not doing it. A winner never gives up and a quitter never wins!
