Using the basic exercises given on this website it is impossible to grow stronger without your body as a whole at the same time becoming more impressive.
When exercising with weights it is important to constantly increase the amount of weight you are lifting and to always do so in a disciplined manner.
In this connection it is important that you select a handful of basic exercises to work with over a longer period of time.
legs, barbell squats
If you do not grow stronger and/or bigger while seriously engaging in weight training, something is wrong with the combination of your training, sleep and diet.
Please remember that a universal training method does not exist. Neither is there any training routine which can be repeated year in and year out with equally good results.
However, you may use the basic system given on this website as a starting point, but as you progress you should supplement and adapt your training.
legs, dumbbell squats
Start off with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight).
This way of exercising has several advantages:
- It avoids forced and uncontrolled movements (1-0-1), which may cause accidents or injuries.
- It forces you to consciously carry out the exercise in a controlled manner which reinforces the mind-to-muscle link.
- The extra (3 seconds) stretch in the long run increases the elasticity of the muscle concerned.
- Most micro-lacerations, necessary to effect muscle growth, are sustained while the weight is being lowered.
From the above it follows that it is very important to strictly perform exercises.
legs, dumbbell lunges