Jonathan Wilhoite Blog: Three Tips For More Muscle: Day One

Tuesday, February 23, 2016

Three Tips For More Muscle: Day One

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Here are the first 3 moves for building more muscle below!

1. Front Squat

5 Sets
5 Reps

Grab the bar, placing your hands shoulder-width apart, then raise your arms at the elbow until the upper portion of your arms is parallel to the ground. Remove the bar from the rack, letting it rest on your fingers. Take a step back, placing your feet shoulder width apart. Squat down, going as low as possible while keeping your back arched. Adjust the number of sets and reps as directed by the weekly schedule.

2. Romanian Deadlift

5 Sets
10 Reps

Grab the bar with your hands shoulder-width apart. The rack should be set at the level of your hips. Hold onto the bar so that it is in front, at thigh level and pull it towards your body. Be sure you don’t allow it to drift forward as you start the movement. Lower your torso and bend your hips towards the back, letting your knees flex as much as you need to until you start feeling your hamstrings stretch. To come back up, extend your hips.

3. Pallof Press

3 Sets
10 Reps

Attach an exercise band at chest level to a sturdy object. Alternately, you can use a cable station with a D-handle. Use both hands to hold the free end, and take a step back from the place where it is attached, in the process turning so that your body is perpendicular and putting tension in the band. Then, pull the band so that it is in front of your body, and press it out until your arms are straight. Bend your arms, bringing your hands back close to you, and resist the band by twisting your torso. This is considered one rep.

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