How To Get Bigger Muscles

In this video, I'm going to talk to you about how to get bigger muscles. What I'm going to do, I'm going to do a straightforward exercise of a basic curl and talk about the various facts and variables you need to consider when training effectively to get bigger muscles. First of all is a technique.

A basic curl, you're standing straight, up and down. What's important is the range of movement, doing this - even then it might be quite tricky after a while - it's not going to make my muscles any bigger. You have to have the full range of movement because I'm stretching out the muscle, then I'm shortening it as much as I can, stretching it out and shortening it.

That's one. The next thing is the speed. If I go like this, that's more power.

Power - you still get a little bit more size but it's not the most effective in terms of getting bigger muscles, you have to do things slowly. The ideal tempo is two seconds up, one second hold, two seconds down. One, two, hold, one, two.

Third thing to think about is the weight. You want to pick a weight which is challenging. For me, because I train regularly, three kilos isn't enough.

I'm going for something heavier, for example, seven. With this, I can really feel the muscle working each rep. So as in a basic curl, the same rules apply for another exercise, for example, the shorter press.

The shorter press, I'm doing it slowly. The weight, seven kilos, is more appropriate to me because it's heavy and it's a big range of movement. I'm going all the way up, all the way down.

So remember, any exercise you do: pick the right weight, do a full range of movement and do it slowly and controlled. This is how you build bigger muscles. .