Home Bodybuilding Tips Build Muscle Workouts Muscle Building Training Secrets You Should Know
In bodybuilding, the only thing more important than achieving the goal of building muscle is to use the proper methods of muscle building training. A lot of people go into a bodybuilding regimen with the best intentions only to fail and waste a lot of time and money because they went about things the wrong way! While it's best to begin your workout plan with some professional instruction and guidance, you should at the very least learn all of the most important things about muscle building training on your own.
Number of Workouts per Week
Beginning bodybuilders are usually highly motivated and will want to work out every day or as close to it as possible. If you've been here, you know the result - intense soreness and little new muscle! You need to follow workouts with ample rest for your body to recover and begin building new muscle. After your first workout, give yourself at least two days to adjust. You'll have to be patient as yo begin and limit your workouts to three per week.
Appropriate Contribution From Different Techniques
Muscle building training should consist of three basic types of exercises:
- Free weight muscle building
- Machine based muscle building
- Compound muscle building exercises
There is a lot of disagreement on how effective each of these three is on their own for achieving the desired results in a short period of time. However, each has a role to play, which is why all three should be employed in the effort to build larger muscles.
Eat Well but Don't Gain Fat
Diet is a very important part of muscle building training. When you're trying to increase muscle mass, you have to get nutritious food in the appropriate quantities. If you're worried about gaining weight (or already need to lose a few pounds), then you'll have to be extra careful about planning your diet. Pick your foods carefully and calculate how much extra food intake you'll need to make up for the energy consumed during your workouts. Just a little careful planning can help you to find the right balance here.
Avoid Muscle Imbalance
A lot of those who are unfamiliar with the right way to go about muscle building training make the mistake of working only on one muscle group; the legs, arms or abdomen while neglecting to train other muscle groups. All of your muscle groups should be worked out equally - this will give you an overall built look, which is after all the aim of muscle building training.
Keep Your Mind Vacant
Make sure that you are not preoccupied by other matters while you are working out. This will distract you and make it impossible for you to make the most of your workouts. Keep proper breathing in mind and try to leave your problems in your gym locker.
These are the most important things to know as you begin a regimen of muscle building. After the first month, assess your progress and you'll be glad you followed these tips as you realize how much you have achieved.
Robert Durbin’s Chemo Therapy Workout
Total100 squats &100 lunges 50 each leg
15 minutes on handstands
AGE IS JUST A NUMBER
We can assume that regardless of your goals, the first two questions that pop up in your head are how often you should work out and how long should your workouts last in order to get visible results. In this article we’ll provide you with some basic guidelines on how to make your training more effective and get more bang for your buck.
#1. Sessions don’t need to be marathonsOverzealousness can easily backfire. Aim for 30-45 minute sessions to get optimal results in terms of muscle growth. After the 45-minute mark, your testosterone levels decline while cortisol levels start to peak, which makes marathon sessions counterproductive instead of beneficial. Just remember that more is not necessarily better.
#2. High intensityIntensity is the key to both muscle growth and strength gains. Since growth requires mechanical and metabolic overload, opt for a high-intensity workout that’s in the low rep range. Make sure to allow your body at least 48 hours of rest between two high-intensity workouts, to ensure maximum growth.
#3. Increase the challenge graduallyAfter the first few months of training, your muscles will get comfortable with the new movements and amount of workload and you’ll have to increase the stimuli in order to keep growing by introducing more sessions per week, heavier weights, or more advanced exercises. The general rule is that as your endurance improves, the amount of sessions per week as well as their intensity should increase as well.
With frequent, regular workouts and an adjusted diet, you’ll start seeing results after the first month. It’s pretty normal to experience a 10% increase in what you can lift each month for the first four to six months. After that point, you’ll need to increase the challenge to keep the strength gains flowing. In terms of muscle growth, you will probably need at least six weeks of targeted training to see visible results. Either way, stick to your routine while keeping the above mentioned things in mind and you will have a rather satisfying journey to a better, fitter and healthier you.