| |
| |
|
Muscle Building Information |
|
|
|
Scientific Principles For Effective Muscle Gain
It's an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind. Below you will find Scientific Guidelines for strength training that have always been around but are not followed by many training systems these days. 1. Limited Energy Level A strength-training program should be short and simple as you only have a limited amount of energy per training session. Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial. What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available. Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout. The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible. 2. Progressive Overload Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training. The two most important points are: · Complete your exercise with perfect technique · Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what there used to) Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength. When I say "normal demands," I mean what level of stress/strength your body is used to now. An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part. Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger. Remember to always use GOOD TECHNIQUE. Technique must never be sacrificed for extra load. 3. Training Frequency The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate. What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars. The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't overtrain. 4. Over-Compensation Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle. Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth. 5. Exercise selection for intensity I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements. These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group. By using these exercises your whole body will be worked hard. 6. Visualization Over my 20 years in the industry, I've noticed that this area is by far the most neglected by mainstream health and fitness professionals... Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things. By training your mental state as well as your physical body you can even further progress in muscle growth. Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at http://www.maximumfitness.com/
MORE RESOURCES:
Build-Muscle - Google News |
|
|
|
RELATED ARTICLES
Get On the Ball: Core Stability Have you heard the term, focus on the core? No, we're not talking about the inside of a golf ball; we're talking about the inner muscles that make up the abdominal region, hips and lower back. Most people focus their attention on the muscles that are more visible and easy to train, such as biceps, pecs and back, however, the most important muscles that act as our foundation are often over looked. NO2 Muscle Enhancing Hemodialator Whenever I go to the gym and tell a friend that I've recently started the supplement, NO2, nobody knows what I'm talking about but I even mention Creatine, and that is well known as a standard for building muscle.Could NO2 be the next Creatine? When Creatine was launched, it was expensive. Bodybuilding Protein What helps make comedy also builds muscle?This is key to getting the most out of your bodybuilding protein intake. There's not much point in stuffing down that half chicken and protein shake?only to roll over and have a nap. Do Electric Ab Stimulators Really Work? Electronic muscle stimulators are the latest craze, the hottest fad.. The Amazing Benefits of Resistance Training When it comes to exercise, resistance training is often overlooked. Resistance training is an essential part of any fitness program and has many amazing benefits. Abdominal Exercises For Beginning Bodybuilders. The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles: 1. 5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome? In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-1 Overtraining. Exercise The Right Way - The Biceps Curl Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Lift More Now - Weight Less Forever! It's week three, and you've already learned the importance of drinking plenty of water, and by now, are seeing and feeling the countless benefits of cardiovascular exercise, or walking. So, it's time to turn it up a notch. 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. Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals Lets discuss Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals. But just before that, I'd like to remind you about what the previous article discussed. Glucosamine Review and Potential Benefits Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. Build More Muscle and Lose More Fat by Discovering the Power of Training Variables! Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. The Biggest Muscle Mass Gain Myths Exposed Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. The reason is that your body is always striving to maintain homeostasis, other wise know as the status quo, or to remain the same. Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review At first glance, this product manual's title (Burn the Fat, Feed the Muscle) was a bit distracting. While the 300+ page manual does a good job of explaining how increased muscle strength helps lose body fat and why its more important to lose body fat versus lose weight; I wasn't sure about the content of the product manual until I read it in its entirety. Building a Better Home Gym If you're looking to get fit and into shape, home gyms may provide the best option if joining a traditional gym isn't feasible.A personal gym at home will allow for more flexibility in terms of your workout schedule, and if time is tight and you want to include exercise into the busiest of routines, a gym at home is definitely the way to go. Increase Your Training Intensity - Training To Failure You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. Barbell Exercises That Suit Beginners The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. How To Get Incredible Gains If You Aren't Getting Them Already... And... How To Get Them Fast! The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth. Maximize The Windows of Opportunity For Explosive Muscle Growth You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal).
|
| home | site map |
| © 2006 |
