By Dane C. Fletcher
When a lot of bodybuilders initially enter a gym, the goal isn't to get shredded with low body fat composition. Most don't even care about the body proportions. They couldn't even care less about creating defined striations in muscle groups. The main goal of a bodybuilder is typically to get as massive as possible. The second they are able to achieve this, and maybe even compete in a couple bodybuilding shows, they start to understand that even though pure unadulterated size is great to have, it's truly the well-defined bodybuilders with deep striations and muscular detail that tend to win bodybuilding shows.
Once their goal inevitably changes from amassing large amount of muscle to adding definition and detail, a new rulebook must come into play. Here are a quick few additional strategies to the "get big!" strategy, refining it to not only get bigger, but get better as well!
Maximum Rep Ranges For Growth
Setting a rep range of 12 to 20 reps lets the muscle group recruit those important slow-twitch fibers which are generally left alone during the standard bodybuilding rep program of 8 to 12 reps. This also pushes larger amounts of blood into the region that is being exercised which provides new, and higher levels of amino acids to that area during the after-workout muscle building window.
Always Train For The Pump
When attempting to create brand new muscle tissue, most bodybuilders try to repeatedly train themselves to failure. This is a smart approach, as it literally destroys the tendons, muscle, and supporting muscle infrastructure while inspiring the growth of new muscle. Though, when making an attempt to create detail in the surface of a muscle group, the real goal should change from muscle group annihilation to muscle group stimulation. It's important to train for a pump - the maximum amount of blood that can be contained within a muscle group.
Be Sure To Visualize The Process
The mental aspect of bodybuilding is often overlooked in this sport which consists of counting calories, reps, sets, and pounds on a regular basis. But, in spite of this, mentally focusing directly upon the muscle you are training, then adjusting the exercise movement while flexing through the motions to meet this mental focus, allows a bodybuilder to get the most rewards reaped from each rep. Mentally create a picture of the muscle being literally filled with blood, and subconsciously, the imagining of these actions will enact your body during the exercise movement to make it a reality.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com - the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher
http://EzineArticles.com/?How-to-Get-Even-Greater-Muscle-Mass-and-Density&id=1509556
Tuesday, September 30, 2008
Monday, September 22, 2008
The Skinny Guys Fastest Way to Build Muscle - 7 Best "Print Off and Keep" Tips For Beginners
By Mike South
I've always been impressed with those who could hit the gym twice a week, chat up the pretty receptionist, and walk out with bulging muscles and not even work hard for it! That never happened to me. Having grown up as the "skinny guy," I made it my mission to get big, and I failed over and over again. I would work hard for several months only to look almost identical to when I first started. Finally, I paid for a few lessons from a local pro and from there on, my muscle mass just grew and grew!
The Problem
The reason why so many guys fail to build muscle at any noticeable rate is because of incorrect training and following advice which was not aimed at them in the first place. What I mean by that is, those who are naturally "gifted" in muscle building will get results following conventional methods which you can read in bodybuilding magazines. However, for those of us who are not "gifted" that way, we have completely different requirements to fulfill.
7 Muscle Building Tips For Beginners
Here I will share my 7 best tips which finally enabled me to no longer be that "skinny guy" any more:
1. If you want to grow, you need all the calories you can get. Weight lifting is a calorie expensive activity. So don't spend so long in the gym! Get in and get out. Don't make the mistake of believing the more time you put in the gym, the more muscle mass you will grow.
2. You grow when you're resting. The skinnier you are, the more rest you'll need! Get at least 8 hours sleep.
3. Don't waste your muscles on light-weight work... go for heavy lifting. Push yourself to the max. Aim for about ten sets in your workout and no more.
4. Focus on compound lifts only. You want the biggest bang for your buck. This includes weight lifting exercises such as squats, bench presses, dead lifts, rows and military presses.
5. Do less cardio workouts. Or none... after all, you know how valuable calories are to you, right? You certainly shouldn't spend them on the treadmill. If you must retain some cardio work, then do it in low to moderate intensity, two or three twenty minute sessions a week max. Remember, the only place you should be intensive is in the weight room.
6. Maintain proper form throughout your weight lifting. Not only to prevent injuries, but also to get the muscular gains you are looking for. Cheating form will cheat yourself of the muscles you want.
7. Find a mentor! Someone who has been where you are. Who has been there and done it. You want that someone who used to the skinny guy, who was the butt of all jokes... but then overcame it and dominated the weight room. Trust me, that guy will do absolute wonders to your motivational levels. You'll learn his secrets. His top insider-tips which will give you an unfair advantage.
Where To Go From Here
Finding someone who has been there and done it is the best tip of all. Think about it. If you wanted to know how to make a million bucks, wouldn't it make sense to ask a millionaire? You wouldn't ask just anybody would you. I wish I grasped this earlier in my life!
A world famous bodybuilding expert, self-claimed ex-skinny guy no less... has put together a fantastic bodybuilders package revealing all of his insider-knowledge on the fastest way to build muscle - This guy has more "before and after" pictures than anywhere else you've seen, I am at least 99% sure of that. Why not grab yourself his 10 FREE video coaching lessons while you're there? Visit http://build-muscle-fast.weebly.com for more details.
Article Source: http://EzineArticles.com/?expert=Mike_South
http://EzineArticles.com/?The-Skinny-Guys-Fastest-Way-to-Build-Muscle---7-Best-Print-Off-and-Keep-Tips-For-Beginners&id=1322565
I've always been impressed with those who could hit the gym twice a week, chat up the pretty receptionist, and walk out with bulging muscles and not even work hard for it! That never happened to me. Having grown up as the "skinny guy," I made it my mission to get big, and I failed over and over again. I would work hard for several months only to look almost identical to when I first started. Finally, I paid for a few lessons from a local pro and from there on, my muscle mass just grew and grew!
The Problem
The reason why so many guys fail to build muscle at any noticeable rate is because of incorrect training and following advice which was not aimed at them in the first place. What I mean by that is, those who are naturally "gifted" in muscle building will get results following conventional methods which you can read in bodybuilding magazines. However, for those of us who are not "gifted" that way, we have completely different requirements to fulfill.
7 Muscle Building Tips For Beginners
Here I will share my 7 best tips which finally enabled me to no longer be that "skinny guy" any more:
1. If you want to grow, you need all the calories you can get. Weight lifting is a calorie expensive activity. So don't spend so long in the gym! Get in and get out. Don't make the mistake of believing the more time you put in the gym, the more muscle mass you will grow.
2. You grow when you're resting. The skinnier you are, the more rest you'll need! Get at least 8 hours sleep.
3. Don't waste your muscles on light-weight work... go for heavy lifting. Push yourself to the max. Aim for about ten sets in your workout and no more.
4. Focus on compound lifts only. You want the biggest bang for your buck. This includes weight lifting exercises such as squats, bench presses, dead lifts, rows and military presses.
5. Do less cardio workouts. Or none... after all, you know how valuable calories are to you, right? You certainly shouldn't spend them on the treadmill. If you must retain some cardio work, then do it in low to moderate intensity, two or three twenty minute sessions a week max. Remember, the only place you should be intensive is in the weight room.
6. Maintain proper form throughout your weight lifting. Not only to prevent injuries, but also to get the muscular gains you are looking for. Cheating form will cheat yourself of the muscles you want.
7. Find a mentor! Someone who has been where you are. Who has been there and done it. You want that someone who used to the skinny guy, who was the butt of all jokes... but then overcame it and dominated the weight room. Trust me, that guy will do absolute wonders to your motivational levels. You'll learn his secrets. His top insider-tips which will give you an unfair advantage.
Where To Go From Here
Finding someone who has been there and done it is the best tip of all. Think about it. If you wanted to know how to make a million bucks, wouldn't it make sense to ask a millionaire? You wouldn't ask just anybody would you. I wish I grasped this earlier in my life!
A world famous bodybuilding expert, self-claimed ex-skinny guy no less... has put together a fantastic bodybuilders package revealing all of his insider-knowledge on the fastest way to build muscle - This guy has more "before and after" pictures than anywhere else you've seen, I am at least 99% sure of that. Why not grab yourself his 10 FREE video coaching lessons while you're there? Visit http://build-muscle-fast.weebly.com for more details.
Article Source: http://EzineArticles.com/?expert=Mike_South
http://EzineArticles.com/?The-Skinny-Guys-Fastest-Way-to-Build-Muscle---7-Best-Print-Off-and-Keep-Tips-For-Beginners&id=1322565
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