| |
| |
|
Muscle Building Information |
|
|
|
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety of weights and reps in order to maximize your muscle building progress. I believe that you can find the appropriate rep number for your muscles and it is best to stick with that range most of the time. However, in weight lifting, the mental aspect of bodybuilding is also extremely important. And some people will get more out of their workout when their training includes some variety and they are always feeling fresh and challenged. After all, it doesn't matter that your weight training routine is perfect if you get bored with it and stop training. With the power mass bodybuilding weight lifting program, it is very important to keep a training log. You need to keep track of you weight lifting exercises, weights and reps you perform at each workout. Your goal during this weightlifting program will be to increase either the weight you use or the number of reps you perform - every workout, or at least every other workout, for the length of the program. If you're a newsletter subscriber (if not, I suggest you become one - see below for a free ebook), you know that I stress the importance of recuperation. If you overtrain, you won't get stronger, or bigger, and your training progress will cease. Since overtraining varies from person to person, it's extremely important to keep track of everything in your weight lifting program so that you can make appropriate and systematic changes so you reach your muscle building goals. Some people can work each muscle group two times a week and make great progress, while others do best with one workout per week. And this changes as you go from a beginner weight lifter, to an advanced one. As you get stronger, you need more time to recover from the stresses you place on your body in your weightlifting workouts. When you start out, you may be able to work each muscle group three times per week. Eventually, in order to keep making progress, you might be able to work each muscle group only once per week. The idea of a power mass weight lifting routine is to focus on a compound exercise for each muscle group. Such weight lifting exercises include the following: * Bench Press * Squat * One Arm Dumbbell Row * Deadlift * Dumbbell Upright Row * Dip Then you follow the compound weight training exercises with isolation movements such as flyes for chest, lateral raises for shoulders or machine pullovers for the back. In this power mass weight lifting routine, you perform the compound exercises first, for low reps, and then perform the isolation movements for higher reps. For the compound movements, make sure to warm up properly. Your rep scheme should include these sets. For example, you might do five sets of the following rep scheme - 15, 8, 6, 4, 3. The first two sets of this weightlifting program should be light, and only used to warm the muscle and prepare yourself mentally for the final three sets, which are much heavier. On the isolation movements, keep the reps in the 8 - 12 range for a couple of sets. Keep in mind that a weight training program is the best way to build muscle mass but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone. Gregg Gillies Gregg Gillies is the founder of http://www.buildleanmuscle.com. He has contributed articles to Ironman Magazine and is a regular contributor to Body Talk Magazine. He has written two books, available at his site. You can also get a free copy of his new ebook, Fast Mass at Build Muscle with Fast Mass
MORE RESOURCES:
Build-Muscle - Google News |
|
|
|
RELATED ARTICLES
Bodybuilding: Effective Ways To Handling Criticism It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. The Secret to Legs with Size, Strength, and Endurance There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on what you have already done. How Do I Gain Weight? Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How do I stub my toe?" or "How do I run out of gas?" Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. Tendonitis and the Effects on Your Routine What turns out to be a small, yet annoying pain in your joint, can quickly turn into something much more debilitating. At first, you just think it might be a pulled muscle. Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake! Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:"What exercise can I do to isolate my _______ (insert your muscle of choice - abs, quads, biceps, triceps, etc)?"It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase the strength of your favorite lifts.Soviet research, dating back to the sixties of the 20th century, points out that isometric training preceding dynamic work may increase its effectiveness by up to 20%. How To Get A Flat, Toned Stomach One of the most common fitness questions this time of year is "How can I tone my stomach for swimsuit season"? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of sit-ups or abdominal crunches. Wrong!The reality is that even if you do crunches every day you aren't guaranteed to get the stomach you desire. 8 Tips To Building Your Dream Body Just like routines, this document is not intended to be a "one size fits all." Take from it what you will, but please remember that what is most important is your health and well being. Do Electric Ab Stimulators Really Work? Electronic muscle stimulators are the latest craze, the hottest fad.. Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training.The shape of your body is determined by three things: muscle, bone and fat. Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it's the six pack abs, meaning that your abdominal muscle showing up with beautiful definition. Your abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Build More Muscle Mass And Strength Without Supplements Who should use this method to build muscle quickly?If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste. Moving From Beginner To Intermediate Level Bodybuilding By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. Body Building for beginners Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Strength Training Strategies that Actually Work Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time. Weight Lifting 101 WHY WEIGHT LIFTING?What's the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.?Weight Lifting! Or as it's also called, Strength Training!For the rest of this book I will refer to the art of weight lifting as strength training. Muscle Building Training Tips For Beginners (*) Proper bodybuilding exercises technique.First steps in muscle building training are easy. Muscle and Fitness -- The First Key To Achieving Your Goals Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use. Six Minute Abs Six minutes out of your day. All you need is a level floor. The Facts About Anabolic Steroids Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training.
|
| home | site map |
| © 2008 |
