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Table of Contents
- 1 Benefits of Regular Exercise
- 2 Muscle Weight Training As Part of Your Regime
- 3 Muscle Strength by Consistant Training
- 4 Weight Lifting Recovery and Other Mass Gain Tips
- 5 Muscle Building Workout Programs ? Tips for Success
- 6 Top Exercises You Can Use to Build Muscle Without Weights
Muscle Building Workouts – For Quick & Noticeable Results Now
Those out there who are asking themselves how to add mass with great definition to their body probably will ponder the question “Which body building workouts are the best?” These kinds of routines can be described as weight-training workout programs which are applicable to and work on all parts of the body. The final destination or goal of these kinds of routines or exercises is to add muscle and definition to your entire body. I’m going to try and give you some of the basics as to what’s necessary in your body building workouts.
Your weight training exercises should include heavy compounded types of movements in order to get the full effects of the growth you wish to achieve. There’s several different types of compound exercises which are based around: leg-presses, dead lifts, bench presses, and squats. These 4 exercises should be utilized in your routines, incorporating any of the several different variations of these exercises to really maximize the efforts of your body building workouts.
In your exercises, compound types of movements are a must when it comes to bodybuilding and this if for various different reasons:
- Large numbers of the muscle groups are used
- Each muscle group can utilize more force because they’re working in unison together with the other muscles
- The higher number of muscles used and the heavier lifts cause a higher % of release of growth stimulating hormones in your body.
Your potential for muscle growth becomes greater as the level of growth hormone released increases.
The next thing you want to think about is how much and how often you lift weights. The answer to this is not a simple one, as the thoughts and perspectives in the literature vary greatly on this.
There is something you can always count on and that is the frequency of how much and how often individual groups of muscles should be worked on will be different for each person. What is beneficial or ideal for someone else may not hold true or the same for you. Each major group of muscles or muscle group can be focused on individually once a week. After a while if you’re not achieving the results you were hoping for, then switch your body building workouts to focus on each muscle group two times a week. It’s always a good idea to let your muscles have at the least 2 days to heal between your work outs. Keep it on your to-do list to make sure you work group of muscles at least 1 time per week.
So what’s the best of the body building workouts? It’s the workout that will move to make your muscles not only strong, but also bigger. For sure the bigger you get, the stronger you will also get but your focus isn’t to find out what you can max out at for a single repetition. You should be incorporating eight to twelve reps for four to six sets for every group of muscles. Just think about high repetition and high volume. Now attach this to your body building workouts which put more emphasis on low repetition but high volume.
For the most amount of growth to occur you need to constantly challenge your muscles. You shouldn’t give them the chance to reconcile with the amount of force you are putting upon them. What this means is that you need to execute the exercises with proper form so your muscles can be kept in perpetual tension. You also need to add on to the weights or the resistance even if it’s only in small additions or increments. For instance, if you’re doing squats with 220 pound weights for three sets of around twelve reps then it’s about time that you begin to add on weight. Put on about five or ten pounds. If you don’t succeed on your 3rd set of this keep these weights on until the point where you can do 3 sets of twelve repetitions. After this, add on to the wait once more.
Benefits of Regular Exercise
Most individuals understand that exercising is beneficial but they have no idea how good it is. If you would like to feel good, have more energy and possibly extended life-time, your best choice is exercising. It is difficult to overlook the health benefits of common exercises. Regardless of your gender, age or also physical activity, you can delight in these benefits.
With regular exercise, such as insanity or p90x, it’s possible to stop increasing weight constantly and also retain the desired weight. When you exercise, you normally lose weight and if the more involving it is, the more you burn. But, this doesn’t imply that you must set aside plenty of your time or even engage in heavy-duty pursuits in order to leap the weight-loss advantages. Where you are not able to exercise in the gym, you can try to become more active by participating in simple activities such as making use of the stairways rather than the lift.
One major benefit of exercise is its ability to fight cardiovascular problems. If you would like to regulate your high blood pressure, all you need to accomplish is to stay active despite of your weight. This assists to boost the lipoprotein which is also referred to as ‘good’ cholesterol. It also lessens the unhealthy triglycerides. This outcome of workouts helps in the steady blood flow and therefore cuts down the risk of cardiovascular disorders. With routine workouts, you can handle different problems and health issues such as stroke, type 2 diabetes and metabolic syndrome. Other conditions that can be avoided by exercises include arthritis, depression and specific cancer types.
One great way of helping your mood is by exercising. When you need a boost sentimentally or even need to take out some steam after having a stressful day, the only thing you will need is to exercise in the fitness centre or possibly take a thirty-minute walk. When you take part in a physical activity, you induce the brain chemicals that make you feel more relaxed and happier. It is possible for you to feel healthier because of your improved appearance after regular exercise. This can help to improve your self esteem and increase your self-esteem. Exercise also helps to increase energy . With regular physical activity, you can manage to boost the muscle strength and also boost endurance. Physical pastime and exercising provide nutrients and oxygen to the tissues and also help the cardiovascular to perform in an extremely effective manner. Where the lungs and cardiovascular system work in a more effective manner, you acquire more power to carry out your regular chores.
A great method of promoting stronger sleep is by exercising. When you engage in frequent exercising, it becomes easy for you to fall asleep much faster. But, you should avoid workouts close to bedtime as this may leave you too energized and therefore you may be unable to fall asleep fast. By engaging in a physical pursuit, it is also feasible to add a passion on your love life. When you feel out of shape or too exhausted to engage in a physical intimacy, you can rectify the problem through exercise. Exercising does not only make you looking better but also becoming empowered and this is likely to have an impression that is positive for your intimacy life. In females, a normal physical activity can enhance excitement for intercourse. For men who exercise regularly, they’re less likely to suffer from erectile dysfunction as opposed to people who don’t.
One of the exciting method in which you can spend your free time is by engaging in physical exercise and workout. This gives you the opportunity to unwind, have a great time outdoors or simply engage in an activity which you enjoy. While participating in physical activity, it is possible to connect with your friends and family at a social environment and this can be fun. Therefore, you can choose to take dance classes, go for hiking or simply enroll in a neighborhood football team. Seek out certain workouts which you get pleasure from and interact in it. Whenever you are bored, you can consider to do something different.
The end result is that physical activity or exercise is one great way in which you can feel healthier, receive health rewards and have fun. The basic concept should be to achieve around 30 minutes of exercise on a daily basis. When you may want to meet a specific goal such as slimming down, it may be needed for you to do more exercises. Talk to your doctor prior to starting a workout program such as 10 minute trainer; especially where you have health concerns.
Muscle Weight Training As Part of Your Regime
Muscle weight training is the practice of using weights as the resistance to muscular contractions, in order to increase the strength of the muscles being trained. It is usually undertaken as one part of a training regime, that may be sport or activity specific and designed to increase the performance of the individual in that sport or activity.
When performed correctly, muscle weight training will help to increase the the size, strength and anaerobic endurance of the muscles. It can also have additional health benefits by improving the strength of bones, ligaments and tendons, improving the function of joints, reducing the risk of injury, improving cardio-vascular function and increasing the levels of good cholesterol in the bloodstream.
The sheer flexibility available to the individual in the range of muscle weight training regimes makes this method of exercise suitable for almost all sports and fitness enthusiasts.
Most weight training regimes consist of a series of repetitions of exercises designed to target specific muscle groups. The intensity of the exercise(the amount of weight being used as the resistance) can be varied according to the objectives of the individual. Heavier weights and fewer repetitions will increase strength with little gain in endurance, whilst lower weights and more repetitions will increase endurance with minimal gains in strength. The frequency with which the exercise is undertaken, can also be varied according the goals of the individual.
Typically, the larger muscles groups of the legs and buttocks will be targeted before the smaller muscles of the torso, shoulders and arms, in most workout routines. The physical and mental exertion required for the first exercises being greater than for the smaller muscle groups.
To avoid the risk of injury, a warm up routine of 10 to 15 minutes prior to exercise is advisable, otherwise the possibility of serious damage to the cross linking muscles is highly likely.
As with all muscle strengthening exercises, the period of recuperation after the training is as important to the process as the exercise itself. It is during the recuperation phase that the muscle growth occurs, as a result of the repair to the micro trauma inflicted during the muscle weight training exercises. The resulting repair goes beyond that required to return the muscle fibre to it’s original state and it is this process of over-repair that is believed to be the prime cause of muscular growth.
Muscle Strength by Consistant Training
When discussing muscle strength, we are referring to three complementary factors. The first is the actual size of the muscle, it’s cross-sectional area and how well it responds to training. This is it’s physiological strength.
The second factor is the strength of the nerve signal that tells the muscle to contract. It has been shown that an individual can make strength gains in a matter of days just by learning how to use a particular muscle and by controlling how and when it contracts. This is referred to as neurological strength.
The final factor that combines with the other two, is the mechanical strength of the muscle. This is it’s ability to exert force against any resistance and depends on the tendons, joints and bones through which the force is exerted.
Improvements in muscle strength can be achieved by regularly training the muscles to overcome increasing amounts of resistance, either by overcoming the body’s own inertia, as in press-ups, trunk curls, or using some form of mechanical resistance, like weights or elasticated bands.
There are two types of exercise that can be used to improve muscular strength. The first is aerobic exercise, where muscles and muscle groups are exercised at low levels of contraction but for extended periods. Long distance running and cycling would be activities where aerobic exercise is of benefit to the overall performance.
The second type is anaerobic exercise where muscle groups are exerted to close to their maximum loading, but for shorter periods of time. Examples of anaerobic exercise are sprinting and weight lifting, both of which require maximum exertion but for periods lasting only seconds at a time.
By combining close to maximum exertion with repetitions, the muscles are trained, over time, to overcome increasing amounts of resistance, thereby increasing the muscle strength of the individual. An additional benefit of this type of training, is that muscle’s ability to eliminate the lactic acid build-up which is a feature of this type of training, is greatly improved the more the training is undertaken. This frees up the lactic acid to be used by other muscles as a source of energy, which is an additional component in the consideration of muscle strength.
Weight Lifting Recovery and Other Mass Gain Tips
Until I start reading some of the material presented by Vince DelMonte a couple weeks ago, I didn’t realize how much I was working against myself in trying to put on some muscle mass by not getting enough rest and by overworking my muscle groups.
Although I started with a basic home exercise machine using only gravity and the weight of my body for resistance, not getting enough rest in between workouts was preventing my body from doing it’s job of adding more muscle fiber during my recovery periods.
I highly recommend Vince’s program, but let me break down what I’m doing now that’s working for me, and should work for you too.
- I’m eating more, and higher quality of foods
- Cutting out most processed sugar
- Hitting each major muscle group with high intensity
- Each workout, I’m trying to beat my last
- I’m only working out three times per week, and allowing my body to rest in between, and not hitting a muscle group again until it’s hasn’t been sore for at least 24-36 hours.
- Getting a full 8 hours sleep each night
- Getting a 30 minute nap during the day when I can (okay, I admit, I’m kind of using my weight gain goals as an excuse to get this in, but I hear it helps).
- I’m eating more often, 6 meals instead of 3.
- I’m drinking a lot more water than I’m used to.
I’m basically keeping it really simple for starters. When I wake up, I drink water, I eat a pretty big breakfast, and only after I’ve done those things — I start my day.
I used to not eat breakfast at all, no it’s not really that big of a surprise that I’m putting on some muscle. I’m feeding my body more and better quality calories, and I’m making sure that I’m working out enough so that most of those go towards putting on muscle instead of putting on fat, but I’m not working out so much that it’s working against me.
For those of you like me who want to start putting on some mass but you don’t really know where to start — start simple like I am, making these basic changes.
There is plenty of advanced knowledge out there for you to be had, but to really spark your motivation to put on some weight, doing these things can really help get you going.
Once you see results, you’ll want to learn all you can and do all you can, and you should have the “whys” to keep you going.
Just get out there and do it. I don’t care where you are starting from, you can get results. Growing bigger muscles doesn’t have to be difficult when you know how.
By that, I don’t mean you won’t have to work hard — I’m just saying that it’s not extrememly complicated. You just have to stay dedicated to your goals, and pour on the juice — focused attention towards getting what you want — until you hit them.
I’ll be posting some mass building articles here that I’ve found particularly useful, and I DO recommend that before you really get into taking the wrong actions, you do some of your due diligence. I think you’ll find that you’ll save yourself a lot of time, energy and effort by doing things right the first time.
Muscle Building Workout Programs ? Tips for Success
If you’re searching for the best muscle building workout programs and have even bought quite a few, I can guess that they were all not as promised. I have gone through this process of finding muscle building workout programs, but been disappointed again and again.
This article is about finding muscle building workout programs that work. We include some tips that you should have in the back of your head when searching for the best programs.
Muscle Building Workout Programs – Tips
-Muscle Building Workout Programs Tip #1:
The first tip is to look out for a workout out schedule in the muscle building workout program.. By having a workout schedule, you will know exactly on which days to work out and what to work out on those days. This way ,you do not waste your time when you are in the gym and have a more effective workout.
-Muscle Building Workout Programs Tip #2:
You must have a nutrition plan as well. Nutrition is the most important factor for muscle development and it is necessary that you have one. If you know exactly what to eat and what not to eat, you will find yourself not being confused when it comes to nutrition. This must be outlined in the workout plan.
-Muscle Building Workout Programs Tip #3:
Do the muscle building workout programs you are looking for have someone demonstrating the exercises? By having an exercise demonstrator, you will get the maximum results out of each exercise as you perform them with good form. Doing exercises with bad form will not only limit your results, but could lead to you getting injured.
-Muscle Building Workout Programs Tip #4:
I have found that many of the best programs have a community forum where you can interact with other people working on the same goal of building muscle. This is very empowering to be in a community when wanting to develop muscles. Not only can you commit yourself to other people on the forums, but you can also ask other experienced trainers for advice as well.
-Muscle Building Workout Programs Tip #5:
Look out for workout programs that have gotten a lot of purchases, because that says a lot about the program. Read reviews and if it is recommend by many others, and if other people have gotten any results by following the muscle building workout programs.
Muscle Building Workout Programs – Trust your Instinct
The most important advice I can give you when looking for muscle building workout programs is to trust your instinct. Listen to your gut feeling and see if the program you have found meets all your requirements that you have set for yourself.
If you follow the above tips on finding muscle building workout programs, you will not make many of the same mistakes I did when I first started, instead you will be well on your way to seeing the ripped body that you desire. Once you find the workout, stay committed, stay focused, and the results will soon follow!
Top Exercises You Can Use to Build Muscle Without Weights
There’s no doubt that weight training can definitely help you build muscle. However, for one reason or another, it’s not always possible to use weights to build muscle. The good news is that it you can effectively build muscle without weights.
Since you won’t be using weights to workout, you need to choose exercises that use your own bodyweight as resistance. Also, to get the most out of your workouts, the best exercises are ones that work several muscle groups at once. So, if you want to build muscle without weights, here are some of the top exercises you can use.
Squats- This is a great exercise to build muscle without weights. Squats work several major muscle groups in your lower body like your glutes, quads and more. There are several variations of this exercise you can do to make it more difficult or slightly change the muscles that are being targeted.
Lunges- While lunges are obviously a different exercise than squats, they are similar in the fact that they work several muscle groups of the lower body simultaneously. Also similar to squats, there are several different types of lunges you can try to increase difficulty or target different muscles.
Push ups- If you want to build muscle without weights, push ups are the best exercise you can do for your upper body. This one exercise works the muscles in your arms, shoulders, chest, back and even abs. Push ups also have different variations you can try to change up your routine.
Plank- To build muscle without weights, you have to work your entire body. This includes your abs and core. The plank exercise is one of the best ways to do this.
As with the previous three exercises, there are several variations of the plank pose you can do to change the difficulty and the muscles being targeted.
These are only a small example of the exercises you can use to build muscle without weights. While you may have more variety with weight training, you will still get an effective total body resistance workout using exercises like the ones above.