Get Fit Faster

“When I first started strength training, I didn’t know any better so I went to the gym and did all the machine exercises and isolation movements to emulate the workouts that I saw everyone else doing.

I figured these would all lead to fast muscle gain and I would be huge in no time…

My dad knew a steroid-using Italian guy named Tony who owned a gym and competed in several bodybuilding shows. He asked Tony if he could write me a weight training program and Tony obliged. I was bursting with excitement and thought this would be the difference maker in my training.

I met with Tony at his office one day, and he interrogated me about my muscle building workouts. I gave him a piece of paper with my workout on it and he took a long, hard look at it.

“Here’s what you’re gonna do. And I don’t want any arguments. You do this and you’ll grow. You understand me?”

“Yeah, definitely. No problem.”

He pulled out a legal pad and scrawled out my new strength training program. It was loaded with all the exercises that all the top name bodybuilders in the magazines were always shown doing. Stiff arm pullovers, concentration curls, leg extensions, cable flyes, you name it—they were included.

I took my new program, thanked Tony, and left. The next few weeks would surely be an amazing time for me, I thought. The growth that I was about to experience would be dramatic, I just knew it.

But nothing happened.

You know why? Because those exercises suck, that’s why. Sure, the volume was too high for my limited recovery ability at the time, but if he had me doing the right exercises, I might have experienced some kind of gains.

Choosing the right exercises could ultimately be the difference between lightening fast results and absolutely none whatsoever. No matter how well thought out your workouts are, if you use the wrong exercises, it will be completely useless. Even a bad training program will yield some results if you are using the right exercises.

For these reasons, exercise selection is one of the most important components of any strength training system.

So how do you choose the best exercises?

The best exercises are multi joint, free weight, compound exercises that use as much muscle mass as possible and allow you to use heavy weights. This includes movements like squats, deadlifts, chin ups, dips, overhead presses and rows.

For fast muscle gains, the last thing you should ever waste your time doing is using machine or isolation exercises. These exercises are great at producing that burning feeling that so many people love and can often lead to a great pump, but they do very little to pack on massive size or build real world, functional strength.”

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