Your average training regimens feature twelve repetitions, the theory being being that this is somehow the "magic number" of repetitions for building muscle. The truth be told, this does not adequately work the muscles enough to build mass.
Heavy weights mean bigger gains in strength and muscle due to longer tension. Longer tension, of course results in more muscle mass. This is because it encourages growth of the muscle fibers, also building endurance.
Eight to twelve repetitions fails to create the greater tension levels that less reps with heavier weights can, or the longer tension that you'll get with light weights and more reps. To stimulate all types of muscle growth, vary your regimen - the number of reps and that this your weights.
2. Three Set rule
While three sets is perfectly fine, it is also not a magic number for weight training. The number of sets to do should have more to do with what you hope to accomplish, and not an old rule which may or may not work for you. Just keep in mind that the more reps you do in a set, the fewer sets. The converse is also true; the total number of reps should remain equal.
3. Three to four exercises per group
The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.
4. My knees, my toes
An adage of the gym with some basis, though it is more common to be injured as a result of leaning forward too far during an exercise. Memphis University researchers have found stress on the knees increases approximately one third when the knees go past the toes during squats. However, stress on the hips goes up ten times when the knee is held back from passing the toes.
Squatters are shifting the strain to their lower backs, which is actually far worse than letting their knees pass that "no-go" line of the toes.
Keep the position of your torso at the forefront, and your knees a little farther back. Keep your torso as straight as possible when lunging or squatting. This will mean less stress for your lower back and hips. To stay upright, before squatting, press your shoulder blades together (and keep them there). Try to keep your forearms at a 90 degree angle to the floor when you squat.
5. Lift weights, draw abs
What is the most important muscle group? The transverse abdominis? That all depends. The answer depends on what exercise you are doing. In most cases, the body already knows which muscle group to call into action to keep the spine supported. Focusing on the wrong muscle group (in this example, the transverse abdominis again) can work the wrong muscles while holding back the correct ones, which raises your risk of injuries and lowers the weight you can lift.
Getting to our goals fast and taking our physiques to "the next level", is desired thing of everyone training in the gym. It doesn't really matter if you are a beginner or advanced weight lifter; whether we've been training for 5 months or 5 years; are genetically-gifted or consider ourselves a "hardgainer"; are young or old; an ectomorph, endomorph, or a mesomorph; male or female; train naturally or with drugs we all strive for fast and constant improvement.
This may sound too simple, doesn't it? But, in reality its not so simple as you may already knot. Building an outstanding physique my friend is not simple. Why it isn't? We all make certain steps when we decide move towards building our bodies:
1. Learn, gather knowledge and information's.
2. Choose specific strategy or particular approach we think it is best for us.
3. Gradually develop understanding and some degree of confidence and certainty.
4. Try our best to follow chosen strategy for a long enough period of time.
5. Develop open mind and honestly evaluate the strategy and results we have reached. Decide to try an new strategy or a modified version of your current one.
6. Repeat Steps 1 through 6.
Even when we are not conscious of these steps we all take them. But in order to be successful, each one of these steps must be properly understood and taken. There are many pitfalls, traps, and distractions we may fall in to if we allow ourselves not to correctly follow. Practical experience show us people stagnate, or even quit in frustration only because they missed this .
Another reason why muscle building and fitness are a not simple is because these steps are endless. This journey toward developing better physique is never ending process. Believe it or not , you will never come to perfection in shaping your body -and that's a very positive thing! There is always a room for improvement, higher level of knowledge, efficiency, and development to achieve.
If you want more muscle , better lifts or anything the battle doesn't stop there. There are different aspects of muscle building which are interdependent of each other. Training, nutrition, supplementation, and motivation all work together in a synergistic manner. All of these different aspects we need in order to advance fast, develop at different rates and at different times.
I give you example: you may feel like an intermediate when it comes to workouts but only a beginner when it comes to nutrition. Even best training with poor eating habits to support it will result in very weak results. Or there are people who know a lot about training, nutrition, and supplementation but they are bad in practical following everything they know.
This "always a higher level" approach I talk about can seem to be be mentally draining at times, especially if you are at the beginning of your journey. Therefore you need to have tools and system which have power to always develop your mental and motivational strategies and that will give us the best results. If you want to survive long enough to build muscle fast and reach your full genetic potential you must make a shift in the way you think. And without proven system it is just to hard and painful.
This is a challenge. You can pay now or you can pay later. If you want best results from your efforts you need to learn how to move out of your comfort zone and get best out of it.
Both Bradmartinson & Sadhu108 are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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