Archive | February, 2016

Tips For Post Workout Recovery

After a trip to the gym most of us get on with our day and hope that we have pushed ourselves just the right amount. Too much, and we will end up feeling sore the next day, too little and the hour and a half might end up having been wasted. Assuming that we have stretched before and after and that we are generally eating a pretty well balanced diet, our bodies should be able to recover and move on fairly quickly. There are however times when we need to think a little more about how to nourish our bodies post  workouts . This can be the case when for instance we are beginning a new exercise regime or recovering from an injury in which we need to take extra care.

It may be that we are just ramping up our regular routine, but whatever the case, it is always best to know how to supply the body with what it needs in order to make each  workout  the safest and most productive possible. One of the most important ways to ensure both these conditions are met is to pay attention to your post-workout ways. Below are some fairly simple  tips  to help make sure that your body is pampered after a hard  workout  and, as such, that it will be healed and ready to go for your next gym date.

First off we need to ensure that before hitting the gym we have given our body the fuel it needs to perform. A balance of proteins and carbohydrates in your diet ensures that your body will have the energy it needs. Glycogen is the fuel that gets released when you utilize your muscles. As such, it is one of the most important aspects of any  workout . Glycogen is produced in your body from carbohydrates. Those carbs are broken down internally so that they can later be used as fuel. If, as is too often the case for some of us, this Glycogen is not used immediately, it gets stored to be used as fuel for the body later. Of course, if we binge on carbs and then fail to get to the gym, these carbs may well simply turn into extra pounds.

If, on the other hand though, we get ourselves to the gym, this Glycogen will begin to be released from the stores. Your body begins to access the Glycogen in order to live up to the increased demands being made upon it. Right after the  workout  the enzymes that convert Glucose to Glycogen are elevated and as such this can also be the best time to replenish the body with Glucose. For about 30 to 45 minutes after an intense  workout , consumption of Glucose will go towards the replenishing of muscles as fuel rather than to other less desirable places. This time period is called the ‘carbohydrate window.’ For this small amount of time, a little carb indulgence is recommended and therefore guilt free. A small carbohydrate rich snack (100-200 calories or so) might be all it takes to make sure that your muscles get what they need for a complete recovery.

Alongside the muscles’ need for Glycogen, a hard  workout  also dehydrates the body due to the amount of water and liquid loss from sweat. According to recent estimates, for every pound lost during exercise, twenty-four ounces of fluids should be consumed to rehydrate the body. While water should be sipped in small amounts throughout the exercise program, for the next six hours after the  workout , replacing lost liquids is essential to a healthy recovery. Water is of course of the most vital aspects of this rehydration, but as many  workout  enthusiasts know, water is not the only thing that gets depleted during training. Electrolytes also need replenishing and this why drinks such as Gatorade and the like have been so successful with athletes. Electrolytes and Amino Acids are important to the post  workout  regime. Amino Acids such as L-Glutamine can prove highly beneficial for helping build muscle and retain muscle mass.

Glutamine can be used up by the body during times of emotional and mental stress, or during illness. If for instance you’ve been fighting off a cold or other minor infection, the L-Glutamine that generally goes towards muscle maintenance and production can be instead redirected towards boosting the immune system. As such, if you have been struggling with a cold or flu or have simply been under a greater deal of stress than usual, L-Glutamine supplementation might be something to think about to help speed up post-workout recovery. Choosing between muscle maintenance and a healthy immune system is not something you want your body to have to consider.

L-Carnitine is another important supplement which can be very beneficial for athletes and  workout  enthusiasts. L-Carnitine reduces the production of lactic acid in the body, the substance often responsible for sore and achy muscles. Supplemental L-Carnitine can help to ease muscle soreness after a  workout  and actually to speed up muscle recovery. Building muscles involves stressing and tearing them first and even milder strength training can therefore result in some minor aches and pains. This supplement reduces pain and damage to the muscles from heavy activity and aids in increasing blood flow throughout the body.

Minerals such as Sodium and Potassium can also get depleted following an intense  workout , so making sure that your multivitamin contains adequate amounts of these minerals is essential. Especially if you are ramping up your exercise regime, it might be worth speaking with a health specialist about extra mineral supplementation. Some formulas actually contain a mixture of glucose, fructose, L-Glutamine and sodium and potassium. Looking for something that has all of this in one might be an easy way to keep things simple.

A little bit of protein also goes a long way to ensuring that your body recovers well from exercise. Protein has been found to help repair muscle damage and to help recovery by improving the rate of synthesis of Glycogen. Adding small amounts of protein to a carb snack (a one to four ratio of protein to carbs) can help improve the Glycogen refueling process. Some good ideas for snacks and meals after a  workout  include peanut butter on a whole wheat piece of toast or granola mixed with one percent yogurt. Healthy carbs and healthy protein will help speed recovery and boost your energy so that you don’t feel drained after an intense session at the gym.

Finally, if you have accidentally worked a little too hard or have forgotten to stretch or bring along your post-workout snack, you may need to take some other steps to lessen the recovery time. If you have overdone it a little and are now suffering the consequences, it is probably best to have a nice long soak in a hot tub. Adding a little Epson salts to a hot bath will help relax both the mind and the muscles. As this can make you sweat even more, be sure to continue drinking plenty of fluids during and after your soak.

Sore muscles are generally nothing to get too worried about. If injury has occurred this will be fairly obvious and will differ from the general achiness that comes with a hard. Nevertheless, the psychological impact of sore muscles and achiness can be just the culprit that keeps you from hitting the gym. If you’ve hurt yourself to the point of not being able to get back to the gym for the next three days, then you’ve essentially defeated the purpose of the exercise in the first place. If you overdo it and then fail to take care of yourself after a  workout , you will actually be sacrificing another couple of times at the gym. Especially if you are just beginning, overdoing it and then foregoing proper post-exercise nutrition will make the whole experience a less positive one. As such, not only will these simple steps help you to recover faster and get you to the gym the next day if you are so inclined, they will also help make your fitness experience more pleasurable. In so doing, you stand a much greater chance of keeping up with your exercise routine. Taking a few precautions and post-workout supplements could therefore mean the difference between the body you want and the body you’ve got.

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The Right Diet to Build Muscle

Finding the right  diet  to  build   muscle  can be tricky. Your body needs many things from your  diet  in order to  build  up more  muscle , if you don’t eat enough, not regularly enough or you get the mix of food wrong your time spent in the gym may be simply just breaking down your muscle without muscle hope of them regenerating.

This is why finding the right  diet  to  build   muscle  for you is so important, the actual training program will only get you so far the right  diet  will convert the results. When looking for the right  diet  to  build   muscle  you need to look for a number of things.

Experience of the author

Experience isn’t everything but I think it gives an author a unique insight into what the right  diet  is and the obstacles you can expect when  building   muscle . The top trainers like Tom Venuto have experience with their own body and with people they work with, which means they create programs that address many of the challenges you can expect to come across and have a proven method for producing results with the people they work with.

Professionalism of the author

Professionalism is very important in the world of  diet  books and is very important for a  diet  to  build   muscle . Many diets and bodybuilding advice comes from personal experience, but as professional trainers know the experience of one person will vary greatly from the next, so a professional trainer or nutritionist has experience with a variety of different people and is a able to produce a diet the suits the needs of many different people. A professional author will also use more science and their physiology knowledge to create their diet which generally produces a more effective, higher quality diet plan.

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Tips For a Jump Higher Workout

You should decrease your weight by proper diet routine. Remember that having a light weight is easy to perform exercises. You can hardly do it if you are big and perform slowly. Nevertheless, you will surpass this if you really work hard. Another workout to lessen your weight is power pushup. It is simple and portable alternative to expensive weight drill. You should also build some base strength. Jumping is challenging activity that you need to work out just to improve your muscles. In order to achieve this, you should try exercises that can definitely increase your jumping ability.

Try to do squat jumps. You need to squat as low as you can. Make sure that you maintain your balance and focus on your concentration. Next, jump as high as you can from that squatting position. Your arms should begin low and swing when you jump. Imagine also that you are trying to grab a basketball or catching a bird in the air. This is a good help to focus and may be a sort of inspiration. Another work out is running or “jogging” which is helpful for strengthening your legs as well as decreasing weight.

Improve your flexibility by jumping over a hurdle. It helps you in order to swing your first leg wherever you want it and you can maximize the height of your jump. If you are not flexible, you probably don’t have balance. This may serve as your hindrance in improving your jumping skill. You should be in position. The right position before starting jumping can lead you to the highest jump. Be careful that your knees don’t point inwards in knock knee position. It must be over the second toe. Always have your arms at your side.

Try also the dead lift. Dead lifts are good for strengthening exercise for the glutes and hamstring. It also develops body power by traps and upper back. The split squat is a kind of work out that is basically a single leg squat and the other is elevated behind you. Glute ham raise. Find a partner to hold your feet down while you place your knees on the floor. Then starting from the top, try to bend your back and keep your chest out and slowly exhale. This is a kind of direct hamstring exercises.

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4 Tips for Building Pure Muscle

Gaining pure muscle sounds simple, but it is far easy. How many people do you know start working out at the gym, only to quit 2 weeks later when they become frustrated with their lack of progression? When it comes to packing on muscle, there are 4 important things that you need to focus on to increase muscle mass. If you aren’t focusing on these 4 things, you probably will not grow.

First and foremost, muscles need to be stimulated to grow by training near maximum intensity. Training at a high intensity physiologically forces the body adapt to the stress you have put on it. It is best get the heaviest lifts done right after a thorough warm-up and should be taken near or to failure. The only way the body will stronger and more muscular is if you give it a reason to. Heavy sets near failure with compound movements will signal an anabolic response. To really let the testosterone flow you should be failing within 3-6 reps for 3-6 sets. Use exercises such as squats, dead lifts, bench press, rows and overhead press for best results.

Volume sets should also be included near the tail end of the workout. Remember, hypertrophy is directly proportional to the amount of blood that can be forced into the muscle. Isolate muscles that are lagging behind and force as much blood into them as possible. This is achieved by constant moderate tension over a long period of time, while performing the exercise at full range of motion. Obviously, the rep range is going to be a little higher to achieve the volume pump. 3-6 sets of 8-12 reps, even as high as 20 reps should get the job done. Increase the weight for more tension if you can perform more than 20 reps with proper form.

Intense training means nothing if the body is not fed the proper nutrients to recover. Perhaps the most difficult part of gaining muscle mass is eating the proper types and amounts of food. I am sure you have heard it a thousand times “you are what you eat”, and this is absolutely true. Keep that in mind the next time you stuff your face with that greasy cheeseburger.

So if you want to be lean and muscular it obviously a lot of protein is needed (1.2-1.5g per pound of body weight should enough for most people). But, no matter how much protein is eaten, muscle cannot be built without a caloric surplus. Obviously in order to gain, more energy needs to be eaten than the body is burning. During a bulking phase, an extra 300-500 calories per day, every day, should result in steady weight gain of 1-2 pounds per week.

The final point is perhaps the most neglected for most people. You will not grow if you do not get enough sleep, plain and simple. Keep in mind that the majority of natural anabolic hormones are released during deep sleep. Sleep is when the body is repairing itself from most of the damage of the training session. If you are sleeping 5 hours or less per night, you will most likely never going to grow because the body is too stressed. Lifting too much and not sleeping enough will inevitably cause exercise burnout and/or over-training of the central nervous system. The magic number for most people based on average sleep cycles is actually 7 hours, not 8 like we have always been told. You might think that more sleep is better, but more than 9 hours doesn’t seem to have any additional benefit for most people. Beyond 9 hours, studies have shown diminishing returns. So it seems your parents were on to something when they were nagging not to over-sleep.

In review, the 4 things needed for weight gain.

1. Lift heavy with compound movements

2. Force blood into muscles with high volume sets with constant tension

3. Eat at a caloric surplus and eat plenty of protein

4. Get 7-9 hours of quality sleep every night.

Stay consistent and persistent and undoubtedly you will see results!

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Bodybuilding Workout Routines – 10 Tips For Insane Muscle Gain

So, you want to build more muscle? OK, let me cut through the lies and ineffective bodybuilding workout routines, and show you what really works…

The first thing you need when you want to build massive muscle is a good diet, and I cannot stress that enough. Good eating habits are crucial to your success, and a bad choice in diet can slow down your growth tremendously. So, listen up!

Tip 1. Eat regularly, every two to three hours or so. Your body can only absorb a certain volume of nutrition during each meal, so eat often. Also, remember breakfast.

Tip 2. If you are not gaining 1 – 2 pounds of muscle a week, you are not getting enough calories, and need to add more to your diet. There are many good calorie calculators online that you can use as reference.

Tip 3. You have probably heard that protein is important for muscle growth, and that is absolutely true. You should try to get somewhere around 40 – 60 grams of protein with every meal. This of course depends on your weight.

Tip 4. Aim to get about 60 -80 grams of carbohydrate with every meal as well. Carbs play a big role in giving you energy.

Try to get most of your food from whole foods, like meat, vegetables, nuts and seeds, fruits, etc. And stay away from foods like cereals, cookies, and foods with a lot of additives. High intake of fruit and vegetables in also very important.

OK, that’s it for the food, now lets’ get into the workout itself…

High intensity is the key to fast muscle gain. You should treat your body building workout routines like it’s a job that you have to work hard on in order to succeed. With every set, you should push yourself to the point of fatigue, No excuses.

Tip 1. Treat your first and your last set, like it is the last one you will ever do. Give it your max!

Tip 2. Always have your end goal in mind. You must know where you want to go, if not you will never know when you have arrived. Hold a clear image of your ideal body in your mind.

Tip 3. Lifting the same weights week after week will make your muscles lazy, and you are the one to blame. You should gradually increase the weights that you lift, always give your muscles reasons to grow. You should be able to do 2 – 3 sets, but no more!

Tip 4. Your muscles will not grow in a slow 2 hour session at the GYM, your muscles grow when you force them over a short time span. So when you lift you should always do so as fast as possible without straining your posture.

Tip 5. Exercises such as bench press, squats, dead lifts, rows and military presses are among the top body building exercises.

Tip 6. Don’t over exercise yourself, remember to give yourself adequate rest in between your sessions. THIS is when your muscles build new tissue. You need to feel your way to what is the right amount of rest days for you. Remember if you feel the previous workout in your muscles as pain or soreness, etc, you need more rest!

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Bodybuilding Workout Routines For Mass Muscle Building

There are many bodybuilding workout routines for mass muscle building, all of them have their uses and it is important to know which muscle building routines you can use. There are two great sayings in the muscle building world which are: “everything works, but nothing works forever” and “a workout is only as good as the time it takes your body to adapt to it”.

These sayings are great and are fundamental to building muscle in the gym. Doing the same workouts, especially if you have been training for some months now, will not give great results, (this is maybe why you are reading this). Changing your muscle building routine every few weeks will ensure you keeping building muscle and do not have any muscle building plateaus. So let’s look at some bodybuilding workout routines for mass muscle building.

Bodybuilding Workout Routines For Mass: Volume Training

Image: Graeme Weatherston / FreeDigitalPhotos.net Volume training is probably one of the most popular and effective bodybuilding workout routines for mass muscle building. As the name would suggest, the workouts use a higher volume of training per muscle group, using rep ranges of around 8-15. The higher volume breaks down muscle tissue to promote growth and also gets a good muscle pump. Which some people argue is essential for building muscle.

Bodybuilding Workout Routines For Mass: Strength Training

Strength training is another fairly self explanatory style of training from the name. Strength training workouts are another great style of training as generally stronger muscles are bigger muscles. Just look at the size of some of the guys in strongmen competitions for evidence. Strength training can also give muscles a firmer denser look and feel, (providing that body fat levels are low enough). This is a fairly unknown fact as a lot of people think that doing high volume gets the “toned” look, most people are striving for.

Bodybuilding Workout Routines For Mass: Supersets & Tri-Sets Workouts

I have placed supersets and tri-sets workouts together because they are very similar. These are great bodybuilding workout routines for mass, as they can increase the intensity and density of your workouts. They are workouts were the exercises are performed back to back without rest. For example: a superset could be a set of barbell bench presses, followed by a set dumbbell fly’s, then rest before doing another round of exercises. These style of workouts can help you through muscle building plateaus due to the complete change in intensity.

Bodybuilding Workout Routines For Mass: Density Training

Density training is a rather unused bodybuilding workout routine for mass, yet it can be very effective. The idea is to do more work in same (or less) time period and therefore increase the density of your work. One of the simplest ways to increase the density of your workouts is to reduce the rest periods between sets. Density training can be great for muscle building plateaus, as you do not have to increase the weight on the bar, because the reduced rest periods acts as a form of progressive overload.

Bodybuilding Workout Routines For Mass: High Frequency Training

High frequency training has received a lot of press in recent years and has earned its place among the best bodybuilding workout routines for mass. The idea as the name suggests, is to increase the frequency that you work a muscle group. This is subjective to what frequency you are doing at present, but a high frequency routine could be classed as around four full body workouts a week. The amount of work you do on each muscle is lowered for individual workouts, but the extra workouts increases the volume. The main saying here for your muscle is to “stimulate not annihilate”.

Bodybuilding Workout Routines For Mass

Hopefully now you can see that there are many bodybuilding workout routines for mass muscle building. The workouts mentioned above are only a quick introduction to some of them. It is important vary your training style, not only for optimal muscle building. But also, it is nice to keep change your workouts to keep your interest and motivation up. You can look forward to fresh new training styles every week, while also packing on lean muscle.

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Beginner Workout Routines – Quick Tips and Info

If you are just starting to exercise you are almost certainly trying to find the most effective beginner workout routine. You may not be certain, however, whether you should try strength training exercises centered on weights, body weight, or cardio. You should understand that a beginner workout routine is determined by how physically fit you are at the current time.

If you are a starter you need to be very watchful when you start off training because it is so effortless to pull a muscle and seriously injure yourself if you are using the inappropriate procedures and posture. It is also incredibly scary when you are just beginning out with your beginner workout routines. If you are brand-new to the gymnasium then it would be wise to hire a Personal Trainer or ask the Fitness Trainers working on the floor to support you if you are unclear about a particular piece of equipment or exercise.

Regardless of what exercise routine you pick, start out at a slow pace until you have discovered the correct way to practice the strength training exercise designed for you. You should simply be using a small quantity of weight for the beginning set as this is a warm up. By rehearsing appropriate form, you will improve muscle development and avoid getting injured.

There are a lot of distinct exercises that can be integrated in a strength based exercise program. It’s a very good plan to include exercises that use numerous muscles. Commence slowly and steadily increase the weight. There are a number of distinct procedures you can use to differ your exercise routine. You could possibly do a complete body workout routine one day, your legs and abs on another day, and your arms on yet another day. Usually allow yourself one comprehensive 24 hour time period of rest prior to focusing on that identical muscle again. To maximize circulation, make sure you warm up your muscles at the start of your training routine.

It is not vital for a beginner workout routine to be so difficult to follow. Generally start out by adding calorie burning cardiovascular exercises in conjunction with useful strength training exercises. You should see yourself losing weight by exercising at least three to four hours weekly. After you have advanced, you may wish to look at a more difficult routine based on weightlifting or body weight.

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How to Build Muscle Up With the Right Diet For Building Muscle – 3 Easy Tips to Spur Massive Growth

To  build   muscle  up it is absolutely imperative that you eat the right foods – and as you become more advanced, that you eat the right foods at the right times. However, here we will only focus on what you should be putting in your body. We will delve into the topic of when to eat later.

Undoubtedly you’ve probably heard the term “caloric intake” and how it’s essential to eat a high number of calories if you’re going for quick  muscle  gain or  building  body mass. However, please understand that this means you can’t just eat pizza all the time. You must consume a high number of calories that also contain the right nutrients that will spur muscle growth.

So without ado, please find following three essential tips in terms of  diet  for  building   muscle :

Consume foods that are rich in protein. Among the bodybuilder’s perennial favorites are Tuna and chicken have long been favorites of bodybuilders not only because they taste good, but also because they contain high levels of protein. Red meat is also a great source, but this resource has been frowned upon in the last few years due to research linking high consumption rates of red meats to heart disease and certain cancers. If you’re looking for a quick protein fix as a snack, dab a healthy amount of peanut butter on something. Some like it by itself but I always enjoyed it on a banana.

You must consume some fat! Despite what you hear about fat as a contributing factor in degenerative disease, small quantities of fat are necessary and beneficial in building body mass. In fact, about 20% of your daily calorific intake needs to be made up of fats. Now as you may know, there are different types of fats, some of which are quite good for the human body. However, a full analysis is outside the scope of this article and it is recommended you find  muscle   building  books that will deliver the answers you need.

Go heavy on the carbohydrates. Carbs will be essential in supplying your body with the proper amount of energy to keep up your training regimen. Wheat breads are your best bet in this area.

As you can see, you will be going against some common ideals diet-wise – eating both fat with a high amount of carbs — when you begin your program. However, tell yourself this is only a short term deal in the grand scheme of things and know that it will be impossible to  build   muscle  up without them. So take the above, basic steps to start your  diet  for  building   muscle . These may seem somewhat elementary, but all steps are applied with benefit to all weight trainers at all skill levels.

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Lean Body Workout – Get Ripped Fast

If you’re trying to get ripped fast, you’ll need to follow an appropriate lean body workout routine. Simply put, you need to design a workout plan that will produce the specific “lean body results” you desire, in the shortest amount of time possible.

Don’t waste your time with cookie-cutter routines that you see other gym-goers doing. Instead, hone in on your ideal body by taking some time to build the most suitable exercise regimen. Here are some tips that will take your workouts from average to top-notch, with the ultimate goal of carving out an impressive lean physique:

Lean Body Workout Tip 1:

Intensity is far superior to duration when it comes to losing fat, building lean muscle and getting ripped fast. Shorten the length of your workouts – both weight training and cardio sessions – and up the effort level to see more immediate and specific changes.

Lean Body Workout Tip 2:

Metabolic weight training sessions are the king of the cage if your number one goal is to boost metabolism, burn through stubborn stomach fat and transform into a hard body. Focus on exercises that involve multiple muscle groups and use heavy weights with low to moderate rep ranges. Stack these exercises back-to-back with no rest to form a highly metabolic circuit workout. This creates a significant “afterburn” effect that burns off additional body fat over the next 12-72 hours.

Lean Body Workout Tip 3:

Perform intense interval cardio sessions on non-weight training days or after your strength training routines. I also recommend getting away from traditional cardio workouts, such as jogging for 45-minutes on a treadmill, and substituting this with weight bearing activities. By working multiple muscle groups in your cardio sessions, this gives us even more mechanisms by which to burn fat and get ripped faster. Remember, muscle repair is a huge contributor to the afterburn effect and more lean muscle results in a higher resting metabolic rate.

Try this sample Lean Body Workout:

—> 5-minute dynamic stretching warm-up to “turn on” muscle fibers

—> Then perform the following weight training exercises back-to-back, without rest, for 9 repetitions:

—> Dumbbell front squats, dumbbell stiff-legged deadlifts, dumbbell bent over rows, dumbbell push-presses, 45-degree alternating lunges holding dumbbells

—> This is one circuit. Rest for 45 seconds and repeat for a total of 4 circuits (or less, depending on your current level of fitness).

—> After finishing all circuits, rest 90 seconds and complete the following metabolism-revving body weight exercises for 20 seconds each (perform one circuit, doing each body weight exercise back-to-back, as explosively as possible):

—> Explosive push-ups, squat jumps, burpees, shadow boxing, split squat jumps

This workout is extremely challenging and is not the typical, generic routine you’d normally see people doing at your local gym. Because it’s more tailored to a certain look (the lean body look), the results will be much more prompt and prominent.

Please consult a professional if you are unsure as to the proper form for any of these advanced exercises.

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7 Strength Training Tips To Build Muscle

Want to  build   muscle  effectively? Are you progressing no-where with strength in the gym? If you feel frustrated, why not take a few steps back, and start with some simple basic guidelines that many people overlook, but have stood the test of time.

1)  Build   Muscle  With Less Training

Over-training is your number one enemy.

Excessive weight training without sufficient recovery time between workouts will not assist in

 muscle  growth. The key thing to  building   muscle  is, infrequent, short, high intensity workout

sessions will jolt your  muscle  growth process, and body adapts to  build   muscle  with size and strength.

Research has shown that to  build   muscle  effectively, up to a week’s rest is required

after the previous workout of high intensity weight training.

Remember the most effective way to  build   muscle  is to combine the intensity of the exercise and the recuperation after the exercise!

Therefore, limit the number of days and the amount of time at the gym each week.

No more than 3 weight sessions a week, and each workout should not be more than 1 hour.

2) Push Your Body To The Limit Safely

For outstanding gains, be prepared to train hard and shock your body signals with an intense

workout. Your body will respond by increasing the size and strength of the  muscle .

If you are serious in the pursuit to  build   muscle  and change the physique of your body quickly

and efficiently, be prepared to train your  muscles  to failure.

3) Push to Failure With One Set

Research has shown that the single set training is more beneficial for  building   muscle  and more effective than multiple set training.

Therefore, pour 100% effort into the first set and exercise hard till the bar cannot be moved after

the last rep. If that happens, there will be no need for another set on that specific exercise.

Consequently, more energy and effort can be used for another focused exercise during the workout.

4) Number of Repetitions Per Set

Vary the intensity in repetitions and weight training throughout a given period of

time. It is an effective way to  build   muscle  and avoid slumps in strength.

Higher repetitions will promote endurance, whilst lower repetitions will result in  muscle  gain.

By varying the repetitions and weight through out a ten week period, you will  build   muscle .

Not only that, it will stop your workouts from getting boring!

5) Limit The Training Frequency For Each  Muscle  Group

In order to allow an appropriate recovery time, each  muscle  group should only be focused on

once per week, and perform only what is necessary. So avoid the temptation to  build   muscle  with

increase in frequency.

6) Drink Water To  Build   Muscle 

80% of the human body is made up of water, and drinking water to hydrate yourself is an absolute

must.

Not only is water beneficial to your health, it aids in  building   muscle  by carrying healthy

nutrients throughout the body and flushing out excess protein from the kidneys. AS well,

water plays a large role in injury prevention.

Again research conducted has shown that a slight dehydration will result in decrease in strength and physical performance significantly.

7)  Build   Muscle  With No Ego

To put it simply, heavy weights are not necessary to  build   muscle .

Why not take off a significant load off the weight, and concentrate on slower movements to stimulate the  muscle  group.  Build   muscle  with the feel of the strain of the  muscle  and not the weight.

Poor technique and form with too much weight will take the stress off the target  muscle ! The momentum moves the weight, not the  muscles . To  build   muscle , focus on strict form with controlled movement, temp tension.

So don’t be shy to use lighter weight for a better performance. Remember, your objective is

to  build   muscle  and strength, not to show off!

Therefore, depending on the goals you have personally set to  build   muscle  and the time needed to achieve it, start with the above basic principles and focus on quality not quantity.

Doing the right amount of sets and repetitions combined with strict form and exercises to  build   muscle  is far more important than how often and how long you need to  build   muscle .

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