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Muscles grow in response to shock.

Tmusclehe shock that an exercise provides the muscles as well as your entire body. Growth Hormone and testosterone elevate and as you eat plenty of healthy food to keep the muscle fueled you will grow larger and more muscular. 

There are many reasons people fail at growing muscle, and a bad training routine is one of the top reasons.  Going to too hard or not hard enough is a major problem, with people not lifting heavy enough or simply training too frequently. 

Another major mistake is overlooking the statistically proven exercises that yield the best results and are heavily responsible for the massive physiques we see that make us want to train harder.

The exercises I am talking about are compound movements, movements that don’t over isolate any particular muscle group but place tremendous stress on your entire body, making them the most effective way to shock both your muscles and your body into growth.

Even more specifically I refer to ‘The Big Three’ – the 3 exercises sworn upon by most massive fitness professionals with proven results and huge muscles that are a testament to ‘The Big Three’.

The Big Three:



I once read the quote “squats are to legs what legs are to fitness” as it’s often referred to as the king of all muscle building exercises.

Too many people overlook leg training completely, and the squat is overlooked as just a leg building exercise.  First of all, you can’t have a massive muscular upper body and twigs for legs – that’s just ridiculous.  The muscles in the legs need to be trained not only to avoid looking ridiculously skinny, but because training the legs produces more growth hormone and testosterone to give the body that extra push to grow solid muscle mass.

Aside from just training the legs, squats also strengthen the hips and lower back, which helps prevent injuries.  The entire upper body is at work to stabilize the weight up top, the arms, shoulders, chest and your core are hard at work just hold the weight in place.

Why settle for working an isolated muscle growth when with the squat you can shock your entire system into growth!


Franco Columbu Deadlift

Probably the oldest weightlifting exercise around –  there’s a bar on the ground, you pick it up.

It’s not quite as easy as it sounds especially when you’re lifting huge amounts of weight much heavier than yourself.  Like the squat, the deadlift is another exercise that hits the entire body, sending Testosterone and Growth Hormone through the roof!

The deadlift  is the only exercise that so effectively works your entire back and core, as well as giving the legs and glutes a workout.  Although I highly recommend the deadlift, I wouldn’t recommend doing an extremely heavy session of 6 or less reps more than once a week.

Bench Press

Bench Pres

“What d’ya bench?” This is one exercise I would say is rarely overlooked, and is usually the first exercise the novice lifter runs to in order to get bigger and stronger.

The bench press works the chest, whilst also placing stress on the triceps and other stabilizing muscles.  As the only exercise that directly targets the upper body, growing the chest and arms, bringing balance to “The Big Three”, it is imperative the bench press is performed in order maintain a proportional body (one without massive legs and a smaller upper body).

The main mistake made is that the bench press is over emphasised, and to get the results you want from it you should try to utilise it with the 2 above exercises in your weekly plan to get the best progress.

Add them into your routine!

Utilising all the above exercises is the key to shocking the entire body and optimising the body’s hormones for more effective muscle growth, especially when combined with plenty of healthy muscle building foods and adequete sleep.

Once again thanks for reading!