Monthly Archives: July 2010
Part 3 Muscle Building Tips: Training
Ok so in the first two parts of this miniseries we covered nutrition and recovery tips to help you gain muscle! Now in part three we are going to cover the top 3 muscle building training tips. Once you put all three into action (nutrition-recovery- training) you will have the necessary tools required to look Huge!!!
Tip #1 – Heavy compound movements
– This may seem like common sense but in order to gain muscle you need to lift heavy weights. I see way too many people in the gym looking to gain muscle but their workout consists of 75 percent machines. If muscle building is your goal (which it should be for most everyone who wants to look and feel better) then focus on heavy free weight compound movements. Machines have their place but your workouts should not be built around them.
Tip # 2 – Progression
– In weight training there is three main ways to make progress in your training, lift more weight, do more reps, or take less rest in between sets. Each workout you want to progress in one of these three ways. A key point to remember is you want to stay in your hypertrophy rep range for the most part so make sure the weight you’re using allows you to achieve muscle failure between 8-12 reps. Go to muscle failure! That is why choosing the correct weight is so important. You are missing out if you stop at 10 just because that was your target for that set. Pick a weight that forces you to stop at 10; you will see much better results if you do.
Tip # 3 – Use proper Form
– This is a big one. If people make one mistake with their training it normally has to do with form. There is a reason exercises are meant to be done a certain way. Make sure you are doing the exercise properly and in a controlled manor. If you are working back but you have an awesome pump in your biceps there is a problem. Get the form down before you start adding weight.
Make sure to check out the “Online Bodybuilding Club” at the top of the site!
Muscle building tips Part 2: Recovery
In part two of muscle building tips I am going to cover the topic of recovery. This is something that is often overlooked by bodybuilders and fitness enthusiasts alike. The problem is without proper recovery you end up doing more damage to your body then good. Use these following tips to get the most out of your workouts every time you train.
Over Training or Under Recovery?
The topic of over training has become a much more familiar word in the bodybuilding world as of late. Back in the seventies and eighties overtraining was unheard of. During that time it was common for bodybuilders to train twice a day for 2 or more hours each time, six days per week! That sounds crazy today but that was the norm during that time period. I myself prefer to call overtraining under recovery instead. I do not like the idea of putting a limit on how much or how hard someone can train. Now there are limits on how much you can do however, there are some factors to take into consideration. For one, everybody’s recovery abilities are different. What might be overtraining to one person is under stimulating to the next. You almost have to do some trial and error with yourself to figure out what amount of training is optimal. Remember more is not always better. Having a poorly designed training plan is probably the most common reason for someone under recovering from their workouts. If your program is not specifically designed for you and around your recovery abilities then there is a good chance you are not getting the most from your workouts. Like everything else nutrition plays a huge role in recovering from your workouts especially when someone is trying to lose fat. When your body is in a negative calorie state it becomes harder for your body to recover because it does not have the materials it needs. If your nutrition plan is well structured this will not be a problem. A good supplement program also comes into play here. One of my favorite supplement combos is BCAA’s combined with Glutamine. These four amino acids play a huge role in recovering from your workouts. Take this supplement combo during and after your workout to enhance recovery. Also having a good protein powder is essential, make sure to get in a protein supplement around your workouts. Another important factor to consider is sleep. Without enough sleep your body does not have a chance to recover from the day let alone intense workouts. Shoot for 7-9 hours per sleep each night. Lastly I want to talk about stress. Working out is a cause of stress so it is important to limit outside stress when training. The enemy here is the stress hormone cortisol which limits ones recovery ability. It is unavoidable to some extent but try to control any outside sources of stress as it will enhance your recovery abilities.
Use these recovery tips to make sure you are getting the most out of every workout!
Up next Part 3 of muscle building tips: Training