A lot of people eliminate cool down from their bodybuilding or fitness workouts because they consider it unimportant. The truth is that cool down is just as important as warming up and plays a necessary part in staying injury free. Cooling down after a workout is important because it promotes recovery and aids our bodies to get back to a pre-workout level.
During every single workout session the body gets damaged by various elements including damage of muscle fibers, ligaments and tendons together with various waste products that get build up in our body. If you perform a good cool down routine you will notice that our bodies can repair themselves faster.
Few people understand the importance of cooling down after exercise, especially when talking about post exercise muscle soreness. Most people will feel this the next day after a good workout and it can be experienced after a lay-off from exercises or even at the start of a sports season. There are various reasons that cause this post exercise muscle soreness. For starters, we have micro tears. These happen during the workout and they are actually small tears in the muscle fibers. They will cause swelling of the muscle tissue and there is pressure on our nerve endings, thus causing pain. Then we also have blood pooling to talk about.
When we workout our heart will pump a large quantity of blood on the working muscles. This is needed in order to carry nutrients and oxygen to the muscles that are working out. The blood reaches the muscle and the nutrients and oxygen are used up then the force of the muscular contraction will push the blood back to the heart in order to get re-oxygenated. When our workout is complete, or better said, when the exercise stops the force that pushes the blood towards the heart will disappear. The end result stays in waste products that remain in the muscles, any causing pain and swelling. This is “blood pooling” and it does have an impact on our overall performance.
The cool down process helps a lot because it keeps the blood circulating, thus helping to prevent blood pooling and even removing part of the waste products we find in our muscles after a workout. To make it even more important, cooling down will also bring in blood with oxygen and nutrients, which are needed by the muscles, ligaments and tendons to properly recover after a good bodybuilding or fitness routine.
Now that we understand the importance of cool down in bodybuilding and fitness workouts let us take a look at an effective cool down structure. We have 3 key elements that we need to take a look at and they are: re-fueling, stretching and gentle exercise. All these elements are equally important and they should not be neglected. Now the time put into each part of the cool down process depends on the type of athlete you are. If you exercise more or are a bodybuilder that is aiming towards competition or simply a serious athlete you will need more cool down than the person that only does a maintenance routine.
The easy exercise part of bodybuilding cool down stands in doing gentle exercises that resemble the types of exercise that were done during your workout routine. Deep breathing should also be included in order to help your body oxygenate the system. 20 to 30 minutes of stretching are also recommended after a heavy workout although 5 to 15 should be enough for the average bodybuilder. Do not forget to re-fuel your body.
This is done by drinking a lot of water and you should also include a good sports drink in the routine. Exactly after a workout you should eat food that is easy to digest, like fruit. Always do a good cool down routine after your workout and you will see that results will be better.
We have a variety of foods available to us and not one of them can be considered a primary source of a muscle building food. Actually there is no one of anything in foods that can be considered crucial but taken together forms a strong bond and necessary to make your muscle grow. One category still stands out as a winner and that is protein. Protein is the essence of muscle building food and this article will show you the reasons why.
This article will identify any protein foods that you can incorporate into your daily eating plan that will make eating fun and delicious and great for muscle building food. At the conclusion of this article you will be able to realize why protein is such an essential ingredient considered muscle building food.
So what’s so great about protein? Protein is to muscle like keratin is to hair growth. Without protein in your body you will not have muscle growth. Period. Protein is the key ingredient in a muscle building food diet because it is the stimulus that muscles need to have them grow bigger. The body uses the protein to break it down to the amino acids which are the core nutrient for building and repairing muscle.
So what foods are associated with protein? Let me get the frequency of eating defined before knowing what foods are packed with protein. Eat frequently to the tune of six to seven times a day. Not 3-course meals but small portion sized meals so that you are not famished during the three main course meals of the day. Preferably you eat to snack on nutritious food mostly all 3 hours throughout the day. Having three small but nutritious hits to eat makes sure that your energy level is steady and constant throughout the day.
What foods are the best to eat to capitalize on your protein diet? I will give you a list of any of the most beneficial foods to get from the grocery store on your next shopping trip.
Eggs. Right next to the milk section and these little gems are a great source of protein and researchers have proven that the common egg also has omega-3 fatty acids associated with it.
Legumes. Beans. All kinds of beans associated with legumes. Pinto beans, kidney beans, navy beans, lima beans and the like. Eating beans as a source of protein has times been labeled a poor mans diet and that is just a fabrication of facts. Beans contain fiber that keeps your blood sugar level throughout the day so that you don’t get cravings unnecessarily and keeps your energy level at an even keel all day long.
Nuts. The common nut has so much protein in it that this is quite easy to incorporate into your daily life. There are all kinds of nuts that you can choose from and the end result is the same for your muscles. Protein and nuts go hand in hand and also nuts contain anti-oxidants that your body craves for.
As you can see incorporating protein into your diet as a muscle building food is not that hard to do. You can start your protein regimen just from the list that I mentioned and because there are a lot more varieties of protein that you should consider. Considering how protein affects your muscles should be one of the first items of interest when you start remodeling your eating habits.
If you are wanting in muscle building, you need any good advice to get you started. This article contains several proven strategies for building muscle. Read through each suggestion slowly and add it to what you already know.
Form is most important. Do not get caught up sacrificing the correct form trying to go faster. Instead of trying to squeeze in as many reps as possible, focus instead on completing your reps slowly and correctly. Don’t rush, and focus on doing each rep with proper form.
If you consume meat, it will help you build your muscles. You’ll need to ingest at least a gram of protein for each pound of body weight. This will help you store more protein, and the more protein you have, the more your muscles will grow.
Carbohydrates are essential to muscle building success. Carbohydrates give your body the fuel it needs to perform any exercises you need to do. When training consistently, you must take in two to three grams of carbohydrates per pound of weight.
If you are doing extensive cardio workouts, such as marathon training, it is not wise to also engage in muscle building regimens at the same time. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. Strength training exercises are the best way to increase muscle mass.
One of the most important things you can do to aid in muscle building is to stretch after working out. If you are younger than forty years old, you should be capable of maintaining each stretch for half a minute. If you are a tiny older, try to keep your stretch for about a minute total. This helps to lessen the chance of injury after you’ve just worked out.
Attempting a muscle building program while involved in difficult cardiovascular workouts or training for an upcoming marathon is not recommended. Cardio is essential for good fitness, but too much cardio may cancel out your attempts at bulking up through strength training. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.
If you need more muscle mass on your frame, get enough protein. Protein is essential to building muscle, and not eating enough protein can actually make you lose muscle mass. You may need up to one gram of protein per pound of body weight each day.
Some people mistakenly consume too much extra protein at the beginning of their muscle-building program. Extra protein might mean extra calories added in to your daily diet. This can result in weight gain if you aren’t careful. Ease your way into a high-protein diet so that your body has a chance to adjust. Gradually raising your intake by two or three hundred calories at two- or three-day intervals is wise.
Make your bicep curl better. Oftentimes, you may not get the maximum effect from the upper portion of a bicep curl because you did not move beyond the parallel point with the dumbbell or bar. However, the top portion is a bicep curl’s strongest part. Barbell curls while seated may be the solution for this.
Have your questions about muscle building been answered? Otherwise, try looking for more information in books or online. People post new advice every day, so continue to read and learn as much as you can to reach your goals.
Muscle development training is quite popular, primarily amongst guys that need to wow their female friends of their large and ripped arms, upper body, and the body. Of course, who here would not wish to have a good body to be proud of, right?
Even so, while you’ll find so many individuals that aim for an excellent physique, not every one is mindful with respect to good bodybuilding workouts that they could carry out. Should you be one of those, then below are any work outs that can get you the most effective plan towards your very best body ever.
1. Bent-leg knee raises – Lay down on your back while you relax your head and also neck. Place your hands on the ground near your bottom, and place the feet on to the ground. Lower your abs and raise your knees towards your chest, then back on the ground again. Repeat this for 12 times.
2. The Bridge – This is component to most pilates program which could be one among the simplest weight training workouts due to its simplicity yet good results. What you need to accomplish is to go at your push-up position but with bent elbows. Straighten your body and pull your abdominals in. Breathe for 20 seconds, then for one minute. Do this a few times in sets of two.
3. Tricep Pull Downs – Employing a tricep pushdown machine, go to the bar and lift it up then bring it down to your waist, keeping your elbows near the side of your body. Do this step for ten times.
4. Leg Extensions – Sit on a leg extension machine. Position your feet on the bar and lean your body back. Raise the bar with your feet and do this for 10 times. This might seem to be easy, but this is certainly among the most efficient weight training exercises there may be.
5. Bicep curls – Of course, do not abandon your biceps and triceps out. Truly, the arms tend to be the most effective part of the body that you can tone down. Employing a set of dumbbells or weight loads, curl the weight toward your shoulders. Hold the posture for only a few seconds and bring it back to the beginning position. Do about 10 repetitions of this set.
These five bodybuilding workout can assist you accomplish excellent group of muscles that you will most definitely be proud of. Just before taking off with this regimen, here are any simple guidelines to further assist you:
– Do this routine only twice a week during the first two weeks. Keep the rest period in each and every set will not be any more than thirty seconds. Following each and every set, aim to relax around one to three minutes prior to performing next set.
– Following the first two weeks, do the following exercises at a minimum 3 times weekly.
– In workouts that entail the usage of dumbbells, be sure that you makes use of the proper equipment. Do not attempt to carry heavier things, specifically if you are simply just starting out.
On the whole, weight training workouts are really good not only in improving your body, but also your overall fitness.
As a hardgainer there are certain “Muscle Building Basics” you need to follow in order to build muscle fast. As a skinny guy, it’s super important that you follow these fundamentals during your workout if you want to build muscle quickly Even if you’ve tried to gain weight before in the past and failed odds are you weren’t applying the fundamentals, either in your diet, your workout, your recovery or any combination of the three.
Remember, even the skinniest guys / hardgainers can build muscle fairly quickly as long as they follow the fundamentals. They’re that important.This article is going to outline the basics you NEED to follow if you want any kind of Muscle Building luck in the gym.
Hardgainer Workout Tips #1: The Ultimate Goal Of Your Muscle Building Workout
When you’re working out to build muscle, you have one main goal. You “HAVE” to stress as many muscle fibers as possible with a load it has never handled before. In other words in order for your muscles to grow consistently, you have to expose them to stress that they’ve never been exposed to before. The easiest way to do that is to conitinuosly increase the intensity of your workouts so that you expose your muscles to new muscle building stress on a regular basis. This is the “key” to consistent muscle gains in the gym.
What is intensity?
Intensity is simply the amount of work done in a given time period (i.e. – in a 45 min. workout). The higher the intensity, the more stress is being put on the muscle. There are 4 basic ways to increase intensity. You can…
– Increase weight
– Decrease the amount of time between sets (reducing the amount of time you’re resting)
– Do more reps (lifts) in a set with the same amount of weight you used earlier
– Do the same amount of reps in less time. If it took you 12 seconds to do 8 reps in one set, doing that same set in 8 seconds next time will increase the intensity
IMPORTANT: increasing weight is not the only way to increase intensity. Each of the four intensity increasing methods builds muscle in slightly different ways. So, as an example, increasing weight tends to increase muscle building (muscle mass) and muscle strength while doing more reps tends to increase muscle tone and muscle endurance. For great looking muscle, you’ll need a healthy combination of all the intensity increasers.
Hardgainer Workout Tip #2: The Foundation of Your Hardgainer Workout Routine
As a hardgainer the foundation of your workout routine should be compound exercises. Compound exercises work multiple muscle groups at a time. Squats are a great example. Squats work more than the hamstrings. They also stress the quads, lower back, and calves. Other compound exercises include the bench press, deadlifts, pull ups, and dips.
Isolation exercises work only 1 muscle group. Bicep curls are a good example. When you do bicep curls, you only work one area of your arms. The biceps. Leg extensions, hamstring curls, and calf raises are some examples of isolation exercises.
As a hardgainer trying to build muscle fast compound exercises are far more effective than isolation exercises. Compound lifts stresses more muscle fibers than any isolation excercise ever could. The more muscle fibers you stress / work the more muscle you’ll build. PERIOD.
Isolation excercises have there place, but when you’re trying to build muscle fast and “bulk up” compound excercise should be the heart and soul of your workout plan.
Hardgainer Workout Tip #3: How to Maximize Your Muscle Building Results
In order to maximize your muscle building results from your workout program you have to focus on your “negatives”.
What are “negatives”?
Negatives are the portion of the lift where you’re bringing your muscle to a relaxed state. So, as an example the “negative” portion on a bicep curl would be when you’re bring your arm down and bringing your bicep to its natural “relaxed” position. In other words its the opposite motion of the “pump” if that helps.
Negatives are super important, because it’s during the portion of your excercise where you can put your muscles are under the most amount of stress for a longer period of time during your workout. For this reason if you want to build the MAXIMUM amount of muscle during your workout you have to focus on your “negatives”. And to properly achieve this you need to follow a muscle building tempo.
Lifting with tempo is a more ignored part of muscle building. But it’s very important. When you lift with tempo, you’re lifting at a controlled rate.
To maximize your muscle building results during each workout, follow this tempo formula…
– Take one second to lift the weight
– Pause for one second at the top
– Take no more than 3 seconds to bring the weight back down
– Repeat until you have completed your set
You’ll have to suck up some pride when lifting with tempo. You will not be able to lift as much weight as you would if you were pumping as fast as you could. But remember, your goal is to build muscle, not show off how much you can lift!
Common muscle building mistakes
In order to succeed in your goal you will need to be aware of these typical muscle-building mistakes. It is pointless putting in a lot of work toward your goal, only to be disappointed at the results. Also with proper knowledge and education you can avoid errors and achieve success
Common muscle building mistake #1: Failing to educate yourself. Looking at glossy magazines is not enough. If you are serious about improving your physique then you will need to know what you need to do. You can read some good fitness literature or watch some educational videos, about how to train and what you should eat. Knowledge is power and once you know about these two key elements you will be able to achieve your goals.
Common muscle building mistake #2: Relying only on training: some people think they can get a good body by just lifting a few weights. This simply is not true. Improving your physique cannot be achieved by training alone. It also requires attention to diet. Eating a healthy diet, which is high in protein, is essential to your success.
Common muscle building mistake #3: Not disciplining yourself: when you need to achieve a goal, the saying no gain without pain” is very apt. You will need to be sure that you train religiously and faithfully. Make your exercise rgime an important and essential part of your life. Do not relax your exercise routine or all your hard work will be useless.
Common muscle building mistake #4, taking too many of the wrong supplements: don’t fall into the glossy magazine ad trap. Artificial supplements will help you to succeed in your goals, but they commonly have some unpleasant side effects. Too many supplements are not good for your body and again may give you side effects. Try to take natural supplements. They don’t have side effects and will work equally well. Whey is a good protein supplement and comes in natural or different flavors. You can make a pleasant protein milk shake with your whey supplement. Cretin helps with growth and should be taken. The final supplement you may need to take is a good multivitamin.
A complete understanding of the muscle building basics is vital if you want to get big. Bodybuilding is an activity that involves bulking up and packing on muscle mass. In the game of bodybuilding stronger and larger is what everyone is shooting for. An interesting point to make about bodybuilding is that you can reach your goals with using just basic type equipment and working out 3 to 4 times a week. Each workout should be intense and only be about an hour long.rnrnThe secret to making stronger and larger muscles is to progressively add extra weight over a period of time. Bulking up your muscles is about eating a proper diet, consistently training, and getting the right amount of rest. rnrnWhen you begin a new muscle building program, it is vital to check with your doctor prior to beginning. To start with you have to learn the proper way of doing things and also begin slowly. Proper technique is one of the most necessary parts of getting a quality workout. If your technique is poor, you can lift as much weight as you want and still make minimal progress. Worse yet, you could injure yourself. You may want to call in a professional trainer to help you get off on the correct path. If you cannot do this then there are many books written on bodybuilding. The main thing is whichever way you do it learn the proper technique.rnrnWhen you perform heavy weight lifting you do a certain amount of damage to your muscle fibers. After your workouts you will need time to rest and repair your muscles. During the time that they repair themselves is when they get bigger and stronger. This is the reason that you should rest following your workouts no matter what muscles you have worked out. It is recommended that you do not work the same muscle groups 2 days in a row. Most accomplished bodybuilders say that you should work a particular muscle no more than two times a week so your body has enough time to recover. rnrnFree weights or a machine, which to use? When you are talking about the basics of muscle building you should incorporate both in your workouts for maximum results. The opinion is that free weights mostly bring better results as far as building muscle mass, but there more cumbersome and can result in injury much easier. Machine weights tend to isolate particular muscle groups better, and you are able to go from one exercise to the next at a quicker rate.rnrnHere are some simple exercises to use on the major muscle groups. If your just starting out only work each muscle group once a week. Mon, Wed, Fri.rnrnYou need to understand that to make the size of the muscles larger you will have to gradually keep adding weight. This takes some patience, but a great body is not built overnight. Bad results can occur when you work the muscles too much. If you keep a regularly scheduled workout paired with a proper diet, and get enough rest you will notice results in a short time. Initially the results will be quite noticeable but over time your gains will slow down and results will not be as noticeable. This is due to your body being used to doing your workout regimen and it then knows what to anticipate. It will be useful to add variety to your workouts regularly so that your body is kept guessing. These are the muscle building basics.rn
Bodybuilding training are quite popular, even more so among the guys who would like to attract their female friends of their large and chiseled arms, torso, and body. Not surprisingly, who here would not want a nice body to be proud of, right?
Still, while there are numerous individuals who are looking for a superb body, not all one knowledgeable in relation to good bodybuilding workouts that they may undertake. Should you be one of them, then below are some workouts which will take you the most effective plan towards your very best body ever.
1. Bent-leg knee raises – Lie down on your back as you rest your head and also neck. Place your hands on the ground close to your bottom, and set the feet on to the floor. Lower your core and raise your knees towards your chest, then back on to the floor again. Accomplish this for a dozen times.
2. The Bridge – This is a part of most pilates program that may be considered one of the easiest bodybuilding workouts simply because of its simplicity yet good results. All you should carry out is to go in your push-up posture though with bent elbows. Straighten up your body and pull your abdominals in. Breathe in for 20 seconds, and then for a minute. Accomplish this a couple of times in sets of two.
3. Tricep Pull Downs – Using a tricep pushdown machine, go to the bar and lift it up then pull it down to your waist, keeping your elbows near the side of your body. Do this step for ten times.
4. Leg Extensions – Sit down on a leg extension equipment. Place your feet on the bar and lean your body back. Lift the bar with your feet and repeat this for 10 times. This may appear to be effortless, but this really is among the most efficient muscle building workouts you will find.
5. Bicep curls – Needless to say, never leave your biceps and triceps out. Actually, the biceps and triceps would be the quickest section of the body that one could trim down. By using a pair of barbells or weight loads, curl the weight in the direction of your shoulders. Retain the posture for a couple of seconds and bring it back to the beginning position. Do about 10 reps of this set.
These five muscle building exercise can help you achieve very good group of muscles that you’ll truly be proud of. Before starting off with this particular regimen, the following are some pointers to further help you:
– Repeat this routine only two times a week over the first two weeks. Be sure that your rest interval in each set will be no over 30 seconds. Right after all set, attempt to relax around a minute or two before working on the next set.
– Following the first 2 weeks, do the following workouts at the very least three times per week.
– In workout routines that involve the utilization of barbells, just be sure to use the right equipment. You should not try to carry heavier items, specifically if you are simply starting out.
On the whole, bodybuilding exercises are good not only in improving your body, but also your all around health.
All muscle building enthusiasts want to build a bigger, stronger, and more muscular body. But as you know the gains come too slow and they never come easy. So we look for shortcuts. Below I am going to cover 5 of the most common workout “shortcuts” that people take.
Shortcut # 1 – Training More Often
A lot of times aspiring bodybuilders think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?
It is not uncommon to find less experienced bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They mostly think they are doing themselves good, and sometimes even brag about how they workout “everyday”.
Is there a better way?
Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will lead to overtraining. Generally the most you can train a bodypart is twice per week and still recover and grow.
While there are some rare exceptions to this rule. You should limit yourself to working each bodypart at most twice per week and take at least 2 days off from weight training each week for optimal muscle gains.
Shortcut # 2 – Doing More Sets
Making the transition from a beginner, to intermediate, to an advanced lifter mostly involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.
For example, a beginner workout may consist of 6 sets per bodypart. An intermediate workout may consist of 9 sets per bodypart. And an advanced workout may consist of 12 sets per bodypart. While this is all good general training advice, it breeds the “more is better” mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.
Another problem with this train of thought is that if 12 sets per bodypart are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond…?
Is there a better way?
Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.
While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calfs, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.
Once you are at the advanced training level the key to more muscle growth is using progressive overload and by adding variety to your workouts. NOT from adding more training volume.
Shortcut # 3 – Training Less Often
The world of bodybuilding is full of extremes, for a lot of guys it is either all or none… there is no middle ground. So after learning about the negative impacts of training too often, as outlined above, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that “less is more”.
Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the “less is more” idea. Overall the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.
But one major flaw of the system was that if you weren’t making progress with your workouts it was automatically assumed that you were “overtraining”, so your workouts were cut back. Sometimes going to the point of working out once a week or less.
Is there a better way?
For some extremely hardgainers training less often (i.e. all second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts (i.e. 2 days on, 1 day off).
There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.
Shortcut # 4 – Heavy Weights & Low Reps
One of the basic bodybuilding principles is a bigger muscle is a stronger muscle. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.
During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.
But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.
For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or lower the reps to 6 and up the weights to 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.
Is there a better way?
Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.
For bodybuilding purposes try to stay within the 6-12 rep range. This is the “sweet spot” for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.
Shortcut # 5 – High Intensity Techniques
A lot of hardgainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, and so on… Mistakenly thinking that the harder they train, the more muscle they’ll build.
Is there a better way?
For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.
A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After pacing back and forth getting all psyched up he’ll start his set and some how manage to push out 2-3 reps with the most hideous form imaginable. Then he gets his spotter to assist him with an addition 3-5 reps.
At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest…?
Once you reach failure with an exercise you have stimulated the muscle. More then this is simply a waste of your time. Not only that, but you increase the risk of injury which could actually set you back. Simply doing your sets to positive failure is intense enough to stimulate your muscles to grow.
After each workout record it in your training journal. Each workout strive to do better by lifting an extra 5 lbs. or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.
The Real Shortcut To Fast Muscle Growth
Gains in muscle and strength don’t come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster then you ever thought possible… Inch by inch life’s a synch… Yard by yard life is hard…
There is no shortcut to a successful bodybuilding career. It takes hard work for the goals to be achieved In bodybuilding the challenge is compounded by the need to develop large, well defined and toned muscle groups within a relatively short time. This is a critical objective without which future progress may be rendered impossible.
Towards this end, bodybuilding can be looked as of two main benefits: for health reasons and for professional purposes. Whatever your goal, increasing the muscle groups pays off through working hard. If it is for good looks, muscles are better to look at than layers upon layers of fat.
The concern is how to maximize workouts while at the same time employing tactics which yield the best results with minimum hustle and pain. Workouts are at the core of these desirable strategies. For optimum benefits various tips can form a good guideline.
Firstly, maintain regularity in your workout programme. Never give up the exercises in the middle of a procedure. The idea is to set guidelines and strictly adhere to them. Lifting weights should be made a routine. When you visit the gym less often the rate of onward progress is brought to a halt. The disappointing thing is that we may not notice it until the muscles have lost considerable strength and vitality.
When this happens, you are no longer building the body but demolishing it. So once you put your mind to it keep your heart to it to the very end. Stopping it halfway amounts to utter waste of time and energy.
The source of motivation may come from the expected results. This though cannot succeed without self discipline. Adherence to time is the first step. Choose the time which you are sure is the most appropriate for all the days. Don’t set a time when you have to wait for the other gym users to complete their turn lest your patience runs out and you give up during a crucial workout. Further more a crowded gym falls short on privacy and the instructor is unable to accord you undivided attention. The busiest hours are when people come out from work. It is therefore wise to check into the gym in between normal work sessions. This may be during break time, lunch hour and early evening.
Resting is what all bodybuilders always look forward to immediately after the workouts. This entails plenty of sleep. Keep still while listening to relaxing music but avoid watching TV in bed or taking sleep medication. To begin with, a cold bath is the best thing after finishing your daily practices. Just like thee exercises, always retire to bed at the same time day in day out. Stimulants like cigarettes alcohol ought to completely done away with by all bodybuilders both in the gym and outside it.
Time management applies for the lifestyle of the bodybuilder in the gym as it does in all the other activities. This I because lack of time consciousness out of the gym for instance, ends up being reflected during the gym sessions through lateness, inconsistencies and overworking to make up for lost time.