Bodybuilding without steroids, Milo style! This is what it means– If you’re a drug-free weightlifter with average, or worse, lousy genetics like me, then building muscle comes down to this …

If you are not lifting more weight today than 12 months ago, or even four weeks ago … then you are NOT building muscle!

You can bench press or shoulder press with a Kettle Bell with 40 lbs in each hand until your face is blue … but the person who bench presses 275 lbs or barbells 125 lbs will always have a bigger chest and more muscular shoulders. than you, why? Because they are lifting heavier weights!

Here are the basics of non-steroid bodybuilding, Milo style, for building lean muscle …

Free weights. Machines balance the weight for you, weakening your stabilizing muscles. Free weights force you to balance the weight yourself, which strengthens the stabilizer muscles and allows the body to develop real strength.

Compound exercises. Lifting heavy objects always involves multiple muscles. If you want to build stronger muscles, you should use exercises that incorporate more muscles: deadlifts, squats, bench presses, overhead presses, and others.

Bars. I see A LOT of people in commercial gyms using machines because it is a comfortable and easier way to exercise. Milo Bodybuilding uses weights because you can lift the most weight and progress more easily.

Representatives of the pyramid. You can use more weight by staggering your reps and weight. This allows the different muscle fibers to be stimulated and developed. The end result is a more perfectly developed muscle that is as strong as it looks.

Frequency Of training. If you train with weights (with real progressive effort) you will often burn out. If you don’t train often enough, your muscles and body fat content will never progress to what you want, your goal. Milo Bodybuilding is about putting together the right combination for optimal growth and health.

Most of the productive exercises are:

Squats with free weights

Dead-Lift

Bench press

Shoulder press

Incline Bar Row

Barbell bicep curl

Barbell Close Grip Bench Press – Triceps

Standing calf raises.

If you use these select compound muscle exercises in a system that allows you to safely lift heavy objects, eat plenty of nutritious foods, and get enough sleep, your muscles will have no choice but to grow stronger, bigger, and much leaner. .

It’s Monday, so remember to review your short-term and long-term goals, focus your mind on what you want to achieve this week, and don’t make excuses for not doing it. A winner never gives up and the one who gives up never wins!