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Muscle Building Basics - 4 Steps to Growth
If you want to build serious muscle you need to learn the
basics and apply them. The bodybuilding and fitness
industry has become overpopulated with websites marketing
everything from expensive supplements to weekend
certificate "experts" pushing the latest fitness hype.
How do you know what to truly believe in the fitness
community when such a vast array of conflicting information
exists?
Isn't it time you learned the muscle building facts and
avoid the common pitfalls? In this article you will learn
just that, the simple muscle building basics, guaranteed to
catapult your muscle gains! Let's get started...
Are you making progress in the gym?
Has your strength stalled?
Has your muscle gains plateaued?
Are you tired of putting forth 100% effort in your training
program, only to be stuck at a complete standstill?
If you are frustrated with your lack of energy, strength,
and development you could be overlooking some simple and
basic steps.
Mind you, these are steps you may already know, but when
you get caught up in your training and nutrition, it's easy
to lose sight of the basics that produce results.
So, let's take a step back and rebuild your training
program so it's effective.
Refrain from Overtraining – Sure, as a fitness person or
bodybuilder you have heard this term time and time again.
In fact, you have heard it so much that you know you are
not a candidate of overtraining.
Overtraining is simply lacking necessary rest between
workouts. Why is resting between workouts important? The
body rebuilds and grows when it's allowed to rest. If you
fail to receive sufficient rest between workouts, your
muscles cannot rebuild into a stronger and denser unit.
If you have been hitting the iron 5-6 days a week, cutting
your training down to 3-4 days a week may be just the
recipe your body needs to overcome your plateau and start
growing.
Keep it Basic - Muscle growth is a result of force against
weight. This simply means that high repetitions with light
to moderate weight results in muscle endurance while
employing low repetitions with heavy weight results in
muscle growth.
Hypertrophy occurs when a muscle uses its maximum amount of
power to conquer a greater resistance.
To put it simply, maximum overload results in muscle growth.
Add Variety – Your body can adapt to general heavy weight
with low repetitions at times so every eight weeks or so
it's good to change things up, such as poundage,
repetitions, tempo, etc.
Great training principles to include breaking a plateau
include:
German volume training
Super sets
Giant sets
Tri-sets
Drop sets
Negatives
And so on
Adding a variety of training principles will not only
prevent boredom, but can also pull you through a training
rut and even spark new growth.
Know Your Limits – Hypertrophy is a result of anaerobic
training intensity, as previously discussed. However, bad
training form using heavy poundage takes stress off the
targeted muscle and brings other muscles into play, which
can result in injury.
Do not jerk or swing your weights or hold your breath. You
must stay in control of each and every repetition.
A proper lift is using textbook form. With each repetition
you should concentrate on both the concentric and eccentric
motion as well as the contraction point. In addition,
breathing is an important component of lifting properly.
When you can no longer execute a repetition with proper
form, either stop or get the assistance of a spotter.
Conclusion
Now that you are armed with some basic muscle building
tips, you are better equipped to tackle your next training
session for better muscle gains.
----------------------------------------------------
Karen Sessions has been in the fitness industry since 1988.
She is a nationally qualified bodybuilder and holds two
personal training certifications. She has written 6 ebooks
on fitness and has helped hundreds of clients transform
their bodies. http://www.iron-dolls.com
If you want to build serious muscle you need to learn the
basics and apply them. The bodybuilding and fitness
industry has become overpopulated with websites marketing
everything from expensive supplements to weekend
certificate "experts" pushing the latest fitness hype.
How do you know what to truly believe in the fitness
community when such a vast array of conflicting information
exists?
Isn't it time you learned the muscle building facts and
avoid the common pitfalls? In this article you will learn
just that, the simple muscle building basics, guaranteed to
catapult your muscle gains! Let's get started...
Are you making progress in the gym?
Has your strength stalled?
Has your muscle gains plateaued?
Are you tired of putting forth 100% effort in your training
program, only to be stuck at a complete standstill?
If you are frustrated with your lack of energy, strength,
and development you could be overlooking some simple and
basic steps.
Mind you, these are steps you may already know, but when
you get caught up in your training and nutrition, it's easy
to lose sight of the basics that produce results.
So, let's take a step back and rebuild your training
program so it's effective.
Refrain from Overtraining – Sure, as a fitness person or
bodybuilder you have heard this term time and time again.
In fact, you have heard it so much that you know you are
not a candidate of overtraining.
Overtraining is simply lacking necessary rest between
workouts. Why is resting between workouts important? The
body rebuilds and grows when it's allowed to rest. If you
fail to receive sufficient rest between workouts, your
muscles cannot rebuild into a stronger and denser unit.
If you have been hitting the iron 5-6 days a week, cutting
your training down to 3-4 days a week may be just the
recipe your body needs to overcome your plateau and start
growing.
Keep it Basic - Muscle growth is a result of force against
weight. This simply means that high repetitions with light
to moderate weight results in muscle endurance while
employing low repetitions with heavy weight results in
muscle growth.
Hypertrophy occurs when a muscle uses its maximum amount of
power to conquer a greater resistance.
To put it simply, maximum overload results in muscle growth.
Add Variety – Your body can adapt to general heavy weight
with low repetitions at times so every eight weeks or so
it's good to change things up, such as poundage,
repetitions, tempo, etc.
Great training principles to include breaking a plateau
include:
German volume training
Super sets
Giant sets
Tri-sets
Drop sets
Negatives
And so on
Adding a variety of training principles will not only
prevent boredom, but can also pull you through a training
rut and even spark new growth.
Know Your Limits – Hypertrophy is a result of anaerobic
training intensity, as previously discussed. However, bad
training form using heavy poundage takes stress off the
targeted muscle and brings other muscles into play, which
can result in injury.
Do not jerk or swing your weights or hold your breath. You
must stay in control of each and every repetition.
A proper lift is using textbook form. With each repetition
you should concentrate on both the concentric and eccentric
motion as well as the contraction point. In addition,
breathing is an important component of lifting properly.
When you can no longer execute a repetition with proper
form, either stop or get the assistance of a spotter.
Conclusion
Now that you are armed with some basic muscle building
tips, you are better equipped to tackle your next training
session for better muscle gains.
----------------------------------------------------
Karen Sessions has been in the fitness industry since 1988.
She is a nationally qualified bodybuilder and holds two
personal training certifications. She has written 6 ebooks
on fitness and has helped hundreds of clients transform
their bodies. http://www.iron-dolls.com