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Toning And Building Muscle

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The 640+ muscles of the body are divided into upper body muscles and lower body muscles. The upper body has a greater number of muscles but they are smaller than those of the lower body. The largest muscles are contained in the lower body and subsequently, there are fewer of them.

To work each group properly for maximum results, we need to work them a little differently. Let me explain. An "exercise" is a series of movements that either pushes or pulls a weight through a range of motion. A "repetition" is one complete movement through that particular exercise. A "set" is a grouping of repetitions. So, each exercise is done in repetitions which are part of a set. You can work each of the muscle groups one at a time, doing one set per group, and rest for 30-60 seconds before repeating the routine. This series is called a "circuit."

While all sets of exercise will be done in repetitions, the amount of repetitions and sets can change. For best results, each body part should be exercised 2-3 times a week but NEVER on consecutive days. The muscles require at least 24-48 hours of recovery time for optimal performance.

Upper body muscles need to be trained at 8-15 repetitions per set for a total of 2-3 sets. Lower body muscles are trained at 8-15 repetitions per set for a total of 3-4 sets. Circuits can be repeated 3-4 times. The lower body muscles are worked harder because they are larger and can adapt to a higher load more rapidly than the upper body muscles.

To set a good training weight load, men should do 75% of the absolute maximum that they can handle for 1-3 repetitions in each exercise. Women should only use a weight that is approximately 60% of her maximum.

It's really hard to overtrain your abdominal muscles since you use them all day in twisting, turning, and other torso movements. So, your abdominal muscles can be worked 4-7 times per week. Studies have shown that using a variety of crunching exercises is the best workout for the abdominal muscles. Do the 10 Crunch Variations listed and you'll have rock-hard abdominals. Do 1-2 sets of 10 repetitions for each of the 10 crunches and you'll hit every abdominal muscle. Remember to focus on proper form and the intensity of the exercise instead of the number of repetitions or sets. You will definitely feel a "burn" in the abdominal muscles on each set. Keeping your arms crossed on your chest with your hands on the opposite shoulder, you should lift only your head and shoulders up off the floor. This technique will not cause the typical pain in your neck or back.

Stretching is extremely important, both before and after a workout. It avoids injury and helps release toxins caused by the stress of working out. So make sure that you stretch to keep from aching after a workout and you'll increase the likelihood that you'll be back for more.

Below is a list of the most common exercises used to tone and strengthen each muscle group. Start out slowly using 1-2 exercises each for the various muscles. As you progress, add more exercises for variety and challenge.

EXERCISES FOR THE UPPER BODY

Chest/Shoulders: Front deltoid raise, lateral deltoid raise, Bent rear deltoid raise, Dumbbell shrug, Upright row, Bench press, Flyes, Inclined press, Dumbbell pullover, Parallel dip, Cable crossover

Back: Chin-up, Lat Pull-down, Bent barbell row, Bent one-arm dumbbell rows, Seated cable row

Arms: Biceps curl, Preacher curl, Machine curl, Cable curl, Triceps dip, Triceps pressdown, French curl

EXERCISES FOR THE LOWER BODY

Legs/Buttocks: Squats, Lunges, Leg press, Leg extensions, Leg lifts, Leg curls, Calf raises

Abdominals: Abdominal crunches in all 10 variations, Abdominal flexor machine, Leg lifts, Leg scissors

10 CRUNCH VARIATIONS

1.Knees bent, feet flat on floor

2.Knees bent and out to sides in a frog-leg position, soles of feet flat together

3.Legs at 90o to body, knees bent, calves parallel to floor

4.Legs at 90o to body, knees bent and out to sides in a frog-leg position, soles of feet flat together

5.Legs at 90o to body, toes pointing to ceiling

6.Legs at 90o to body, toes pointing to ceiling with legs spread wide

7.Left leg straight and held 3" off ground, right leg bent to chest

8.Right leg straight and held 3" off ground, left leg bent to chest

9.Turn on left side, do side crunches

10.Turn on right side, do side crunches

This article is just a small portion of an eight week online class that I teach called 'The Answer's Right Under Your Nose.' You can find out more under the Personal Coaching section of my website - www.jerryryanphd.com.

Toning And Building Muscle

Before engaging in any form of weight training, do some kind of warm-up for 5 minutes prior to hitting the weights. You do not want to start cold. You will not be as strong or as energetic.

Start your first exercise with a very light, easy set of ten repetitions. Never warm-up to the point of failure or exhaustion. You will be expending much needed energy if you do, energy that will be needed for the last heavy sets.

Make sure your workouts are under 45 minutes. This is important for several reasons. First, it is easier to focus intensely for 45 minutes than it is an hour or more.

Harness the power of focus. Also, hormones that assist the muscle building process peak around 30-45 minutes, so take advantage of this "muscle-building" (anabolic) window. If you go too long, the hormones begin to drastically drop off and the release of muscle destroying (catabolic) hormones increases.

Rest at least 1 minute in between your lighter sets and at least 2 minutes between your heavy sets.

Many people mistakenly believe that if they speed up their weight training workout by not stopping in between sets, they will increase the likelihood of fat-burning. What you are really doing is increasing the likelihood of never getting stronger or more muscular.

When you do not rest between sets, your cellular energy levels have not been replenished enough to handle the weight that is about to come. If you are not as strong or stronger on your next set, you have in fact, negated any potential overload and have wasted your set. You must feel strong enough after one set before you try doing another.

Think of a set as a certain high point. If you do not hit that same point, or better yet, go above that point on your next set, you have not gained anything for doing it.

Train only one or two muscle groups per workout. It is extremely hard to focus when you are training more than two muscle groups. It is extremely hard to train intensely when doing more than two muscle groups.

When you train more than two, the muscles towards the end of your workout are getting cheated because the most energy is being spent on the first muscles. Your energy tank will be close to "E" when it is time for the third muscle group.

Now, once in a while, if you are time strapped, adding three muscle groups to a workout, like chest, shoulders, triceps, will not create much of a problem, but do not make it a habit. Once again, harnessing the power of focus and intensity is easier accomplished when training just one or two muscle groups.

Train each muscle group only once in a five to seven day period. Never think that training a certain muscle more than once a week will lead to better results. The opposite is true, the more you train a muscle group, the more tired and fatigued it becomes.

Take a full seven days in between training a specific muscle group. If you train your chest and back on Monday, you do not want to train them again until the following Monday. The muscles need time to recover and recuperate before they are able to handle any additional overload.

What most people do not realize is that you actually build muscle when you are resting out of the gym, not when you are weight training.

Weight training just stimulates the muscle and creates a situation where your muscle needs to adapt and get stronger. Your muscles do not actually grow or get bigger until you are resting out of the gym and feeding them proper nutrition.

The biggest problem people have is this next tip, but after I tried it, I will always do it. After 2 full months of solid training (weights and cardio), take a FULL WEEK OFF!! That's right, an entire week off from any cardio or weight training.

This week will be essential in resting and recuperating from eight full weeks of training. This is your "recharge" period, time to let your muscles heal and completely recover. I guarantee, after a week off, you will come back stronger and more muscular.

Have you ever been real tired of work and just couldn't wait for a vacation. Then, when you take one, each day you are off you start feeling more rested. When your vacation is finished, you feel much more refreshed and energetic (even though you still don't want to go back to work).

People under estimate the power of rest.

Weight training, especially heavy, intense weight training, is a stress to the body, and if not given the proper time to rest or recover, injury and sickness will result. So do your body a big favor and take a week off after eight full weeks of training.

These are some of the most basic, proven steps you need to take when working out and building muscle.

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About Author

Both Jerry Ryan, Ph.D. & Lebrunny 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.

Jerry Ryan, Ph.D. has sinced written about articles on various topics from Disease & illness, Alternative Medicine and Health. Jerry Ryan, Ph.D. is a Natural Health Coach who teaches individuals and group classes on the scientifically documented benefits of natural health techniques. He is also an internationally published author and has been a guest speaker at such places. Jerry Ryan, Ph.D.'s top article generates over 2900 views. to your Favourites.

Lebrunny has sinced written about articles on various topics from Fitness, Lose Weight and Build Muscle. Learn, step by step, how to build muscle, lose fat, and skyrocket your strength. Check out fitness trainer Shawn Lebrun's proven workout and nutrition program:. Lebrunny's top article generates over 110000 views. to your Favourites.

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Results will not be achieved in a snap of a finger, but with enough support from family and friends, one should be in the path of full recovery in about six months