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
Teenage Bodybuilding
By Guido Nussbaum
As bodybuilding continues to grow in popularity individuals are competing at younger and younger ages. Teenage bodybuilding has become an athletic event with major competition. As more teenagers begin competing in teenage bodybuilding competitions, knowledge about health and how physical fitness works is more important than ever.
There are several things that all teenagers should realize before jumping into teenage bodybuilding, and under no condition should any teenager use steroids. While the body is still growing, teenagers need to make sure to work out safely in a way that won't permanently injure their bodies. Bodybuilding is a great healthy activity for young people when it is done right.
But for teenage bodybuilding to be done right, there are many different truths, or realities, that teens must be fully aware of.
#1 Still Growing: During the ages of 14-18, and sometimes even longer, a teenager's body is still growing and filling out. Because of this it is especially important to avoid work out programs that have a risk of severe injury. This is true of any athlete, but particularly bodybuilders since they are working to bulk up as their bones and muscles are still growing. Safety should always come first, there's no sense in getting a permanent injury, especially if it could have been easily prevented.
#2 Stay Away from Supplements: Some combinations turn out to be deadly (see Creatine and Ephedra), most are loaded with caffeine that could cause heart problems, and if you have a smart diet with the right proteins, carbs, and work outs then you don't need any extra help. Stay away from anything that isn't natural and work on the good habits that make champion teenage bodybuilders.
#3 Step by Step Bodybuilding: Many good trainers will stress the fact that for a teenage bodybuilder the most important thing to determine first is to figure out what the athlete's body type is. There is a big difference between the eating and work out habits of an ectomorph trying to body build as opposed to an endomorph. Some people can put on fat and muscle easily, while others have a harder time. This effects diet and training for the individual teenager trying to compete in body building.
Understanding whether a teenager is an endomorph or an ectomorph makes it far easier for a professional coach or fitness trainer to come up with both a work out plan an a diet that will have the maximum effect for adding body weight and muscle mass. A good plan that is tailored around an individual's body type is the single most important part of becoming one of the top teenage bodybuilders.
Teenage bodybuilders should know that many plans involving eating six small meals a day, and the diets will involve a very specific number of fats, carbs, and protein. Meals are designed for both bulking up before a work out, and also for recovering more quickly.
The other thing that many teenage bodybuilders need to keep in mind is to take it slow early. Even a minor injury can set you back weeks. As you adjust to the eating schedule and the workouts eventually you will start working out more and more. You can't go straight from 0 to 60, you need to ease your way into working out at a higher level.
Follow this advice, and teenage bodybuilding will be far more effective.
Discover how to get your dream body! Bodybuilding, Fitness, Weight Loss and Supplements
Article Source: http://EzineArticles.com/?expert=Guido_Nussbaum
http://EzineArticles.com/?Teenage-Bodybuilding&id=1488075
As bodybuilding continues to grow in popularity individuals are competing at younger and younger ages. Teenage bodybuilding has become an athletic event with major competition. As more teenagers begin competing in teenage bodybuilding competitions, knowledge about health and how physical fitness works is more important than ever.
There are several things that all teenagers should realize before jumping into teenage bodybuilding, and under no condition should any teenager use steroids. While the body is still growing, teenagers need to make sure to work out safely in a way that won't permanently injure their bodies. Bodybuilding is a great healthy activity for young people when it is done right.
But for teenage bodybuilding to be done right, there are many different truths, or realities, that teens must be fully aware of.
#1 Still Growing: During the ages of 14-18, and sometimes even longer, a teenager's body is still growing and filling out. Because of this it is especially important to avoid work out programs that have a risk of severe injury. This is true of any athlete, but particularly bodybuilders since they are working to bulk up as their bones and muscles are still growing. Safety should always come first, there's no sense in getting a permanent injury, especially if it could have been easily prevented.
#2 Stay Away from Supplements: Some combinations turn out to be deadly (see Creatine and Ephedra), most are loaded with caffeine that could cause heart problems, and if you have a smart diet with the right proteins, carbs, and work outs then you don't need any extra help. Stay away from anything that isn't natural and work on the good habits that make champion teenage bodybuilders.
#3 Step by Step Bodybuilding: Many good trainers will stress the fact that for a teenage bodybuilder the most important thing to determine first is to figure out what the athlete's body type is. There is a big difference between the eating and work out habits of an ectomorph trying to body build as opposed to an endomorph. Some people can put on fat and muscle easily, while others have a harder time. This effects diet and training for the individual teenager trying to compete in body building.
Understanding whether a teenager is an endomorph or an ectomorph makes it far easier for a professional coach or fitness trainer to come up with both a work out plan an a diet that will have the maximum effect for adding body weight and muscle mass. A good plan that is tailored around an individual's body type is the single most important part of becoming one of the top teenage bodybuilders.
Teenage bodybuilders should know that many plans involving eating six small meals a day, and the diets will involve a very specific number of fats, carbs, and protein. Meals are designed for both bulking up before a work out, and also for recovering more quickly.
The other thing that many teenage bodybuilders need to keep in mind is to take it slow early. Even a minor injury can set you back weeks. As you adjust to the eating schedule and the workouts eventually you will start working out more and more. You can't go straight from 0 to 60, you need to ease your way into working out at a higher level.
Follow this advice, and teenage bodybuilding will be far more effective.
Discover how to get your dream body! Bodybuilding, Fitness, Weight Loss and Supplements
Article Source: http://EzineArticles.com/?expert=Guido_Nussbaum
http://EzineArticles.com/?Teenage-Bodybuilding&id=1488075
Bodybuilding Vs Muscle Building Programs
By Shannon Clark
While there definitely are a significant number of men - and a growing number of women, who covet the bodies that you see in the bodybuilding world, more often than not, most individuals tend to lean towards a more moderate look for what they're trying to obtain, say something more like Matthew McConaughey or Jessica Alba.
They are toned, defined, and look like they're in great shape. They don't, however, have muscles rippling out left, right, and center. For many people, that's simply not something they desire.
As such, it leads them to wonder what the best workout approach is for them.
Many of these individuals are under the impression that they should never follow a bodybuilding type of program because they're gonna get huge - FAST.
Recently I had a reader send a question on this exact issue. He wasn't overly muscular and wanted to add more mass to his frame, but was confused on which program would offer the best result for his goal.
Bodybuilding Versus Muscle Gaining Programs
The first thing you must realize is that bodybuilder's - most of them anyway, were once normal looking guys. They didn't have this volume of muscle mass; it's something they had to work hard for over time.
Chances are good that they started working out, started gaining a decent amount of muscle, got to the stage of looking muscular, yet still streamlined (think Brad Pitt in Fight Club), but then decided they wanted to surpass this look and just kept on building muscle.
In order to surpass this stage, chances are they had to eat, and eat, and eat - and then eat some more.
The fact of the matter is that building that amount of muscle means massive eating. And once it is built, to maintain it requires, you guessed it, massive eating.
Most people are not eating nearly enough in their everyday diet to build or maintain this amount of muscle mass, so to get worried that lifting heavy like a bodybuilder is going to magically transform your body is really not practical.
Why Bodybuilding Principles Are Good
In fact, many of the principles that bodybuilders use are ideal for those looking to gain more muscle mass and create that muscular, yet lean body.
They lift hard - which is a necessity to add quality muscle.
They make sure they get enough rest - which is necessary for the repair process to take place and you to grow stronger.
They focus on core lifts - which helps to target as many muscle groups as possible.
They make sure they are taking in sufficient protein - which is necessary to provide the body with the raw materials needed for weight gain.
And the list goes on.
If you want to look muscular, my advice is to train in a similar manner to that of a bodybuilder, but, don't take your diet to that extreme, and stop when you are satisfied with the amount of muscle mass you do have.
Sure, some bodybuilders at high levels do insane amounts of volume with their programs, but this is at the elite level.
Most, who are getting some of the best results, are only doing 4-6 different exercises per session, consisting of between 2-5 sets per exercise.
So, don't be so quick to knock bodybuilding training if you don't want to look like a bodybuilder.
Bodybuilding is more about what you eat, then how you train, if the truth be told.
Additionally, building that volume of muscle mass takes an insane amount of time, so you are always in control and can stop additional muscle growth whenever you feel necessary.
Learn more about how to transform your body and put an end to going around in circles wasting precious time with your gym sessions.
Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping those looking to make dramatic changes in their body reach their goals. View more information at www.shannonclarkfitness.com
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
http://EzineArticles.com/?Bodybuilding-Vs-Muscle-Building-Programs&id=1492632
While there definitely are a significant number of men - and a growing number of women, who covet the bodies that you see in the bodybuilding world, more often than not, most individuals tend to lean towards a more moderate look for what they're trying to obtain, say something more like Matthew McConaughey or Jessica Alba.
They are toned, defined, and look like they're in great shape. They don't, however, have muscles rippling out left, right, and center. For many people, that's simply not something they desire.
As such, it leads them to wonder what the best workout approach is for them.
Many of these individuals are under the impression that they should never follow a bodybuilding type of program because they're gonna get huge - FAST.
Recently I had a reader send a question on this exact issue. He wasn't overly muscular and wanted to add more mass to his frame, but was confused on which program would offer the best result for his goal.
Bodybuilding Versus Muscle Gaining Programs
The first thing you must realize is that bodybuilder's - most of them anyway, were once normal looking guys. They didn't have this volume of muscle mass; it's something they had to work hard for over time.
Chances are good that they started working out, started gaining a decent amount of muscle, got to the stage of looking muscular, yet still streamlined (think Brad Pitt in Fight Club), but then decided they wanted to surpass this look and just kept on building muscle.
In order to surpass this stage, chances are they had to eat, and eat, and eat - and then eat some more.
The fact of the matter is that building that amount of muscle means massive eating. And once it is built, to maintain it requires, you guessed it, massive eating.
Most people are not eating nearly enough in their everyday diet to build or maintain this amount of muscle mass, so to get worried that lifting heavy like a bodybuilder is going to magically transform your body is really not practical.
Why Bodybuilding Principles Are Good
In fact, many of the principles that bodybuilders use are ideal for those looking to gain more muscle mass and create that muscular, yet lean body.
They lift hard - which is a necessity to add quality muscle.
They make sure they get enough rest - which is necessary for the repair process to take place and you to grow stronger.
They focus on core lifts - which helps to target as many muscle groups as possible.
They make sure they are taking in sufficient protein - which is necessary to provide the body with the raw materials needed for weight gain.
And the list goes on.
If you want to look muscular, my advice is to train in a similar manner to that of a bodybuilder, but, don't take your diet to that extreme, and stop when you are satisfied with the amount of muscle mass you do have.
Sure, some bodybuilders at high levels do insane amounts of volume with their programs, but this is at the elite level.
Most, who are getting some of the best results, are only doing 4-6 different exercises per session, consisting of between 2-5 sets per exercise.
So, don't be so quick to knock bodybuilding training if you don't want to look like a bodybuilder.
Bodybuilding is more about what you eat, then how you train, if the truth be told.
Additionally, building that volume of muscle mass takes an insane amount of time, so you are always in control and can stop additional muscle growth whenever you feel necessary.
Learn more about how to transform your body and put an end to going around in circles wasting precious time with your gym sessions.
Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping those looking to make dramatic changes in their body reach their goals. View more information at www.shannonclarkfitness.com
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
http://EzineArticles.com/?Bodybuilding-Vs-Muscle-Building-Programs&id=1492632
The Classic Weight Lifting Exercise
By Tony Schwartz
The back squat is known as the classic muscle building exercise. No other exercise works as many muscle fibers as completely as the back squat. With just this one weight lifting exercise you work your quads, hamstrings, calves, glutes, lower back, upper back, and abs.
The use of all these muscle groups elicits a positive hormonal response that can cause the rest of your body to grow as well. For these reasons the back squat rightfully deserves the title as king of the mass builders.
But sometimes we need some variety in our training. Whether it's because we're bored, want to target a specific area, or need to work around an injury, sometimes back squats are just out of the question. For those situations here are some good alternatives to the classic weight lifting exercise:
Front Squat The front squat is the closest relative of the back squat. Its execution is very similar to the back squat, except that the bar is in front of the head instead of behind it. Make sure the bar rests on the front of the shoulders and that the weight is not simply supported by the hands. There are a couple of variations for hand placement, but as long as the weight is stable and relatively comfortable it doesn't really matter. The advantage of the front squat is that the body is forced to maintain an upright posture in order to avoid dropping the weight. This means you'll be able to use less weight than with a back squat, but you'll also put more targeted stress on the quads.
Zercher Squat This is one of the least often used, but one of the most effective squat variations. To perform this variation, begin standing with your arms at your sides and your elbows bent to 90-degrees (like the mid-point of a biceps curl). From this position put the bar in the crooks of your elbows and clasp your hands together in front of you. If the bar is hurting your elbows (and it will if the weight is heavy enough) then you can place a thick towel between the bar and your skin. From this position you simply squat down until the bar touches your quads and then stand back up. This is a tremendous weight lifting exercise for the lower and upper back, as well as the legs.
Split Squat This variation is very similar to a lunge, and is even often referred to as a Static Lunge. Whatever you call it, it's a tremendous weight lifting exercise for the legs. Simply set-up with one leg 2-3 feet in front of the other. From this position, squat down until the knee of the rear leg touches the floor and then stand back up. This can be done with a bar on your back or dumbbells held at your side. Don't switch legs or bring the feet back together until you have completed the set, otherwise you'll be doing a lunge. The leg in front will bear a lot of the weight, but the rear leg also gets a good workout. Because of this, make sure to rest adequately before switching legs. Use these variations in conjunction with a comprehensive training and nutrition plan and you will see new muscle growth in no time!
Learn more about weight lifting exercise and how to gain muscle in our FREE report.
Article Source: http://EzineArticles.com/?expert=Tony_Schwartz
http://EzineArticles.com/?The-Classic-Weight-Lifting-Exercise&id=1386224
The back squat is known as the classic muscle building exercise. No other exercise works as many muscle fibers as completely as the back squat. With just this one weight lifting exercise you work your quads, hamstrings, calves, glutes, lower back, upper back, and abs.
The use of all these muscle groups elicits a positive hormonal response that can cause the rest of your body to grow as well. For these reasons the back squat rightfully deserves the title as king of the mass builders.
But sometimes we need some variety in our training. Whether it's because we're bored, want to target a specific area, or need to work around an injury, sometimes back squats are just out of the question. For those situations here are some good alternatives to the classic weight lifting exercise:
Front Squat The front squat is the closest relative of the back squat. Its execution is very similar to the back squat, except that the bar is in front of the head instead of behind it. Make sure the bar rests on the front of the shoulders and that the weight is not simply supported by the hands. There are a couple of variations for hand placement, but as long as the weight is stable and relatively comfortable it doesn't really matter. The advantage of the front squat is that the body is forced to maintain an upright posture in order to avoid dropping the weight. This means you'll be able to use less weight than with a back squat, but you'll also put more targeted stress on the quads.
Zercher Squat This is one of the least often used, but one of the most effective squat variations. To perform this variation, begin standing with your arms at your sides and your elbows bent to 90-degrees (like the mid-point of a biceps curl). From this position put the bar in the crooks of your elbows and clasp your hands together in front of you. If the bar is hurting your elbows (and it will if the weight is heavy enough) then you can place a thick towel between the bar and your skin. From this position you simply squat down until the bar touches your quads and then stand back up. This is a tremendous weight lifting exercise for the lower and upper back, as well as the legs.
Split Squat This variation is very similar to a lunge, and is even often referred to as a Static Lunge. Whatever you call it, it's a tremendous weight lifting exercise for the legs. Simply set-up with one leg 2-3 feet in front of the other. From this position, squat down until the knee of the rear leg touches the floor and then stand back up. This can be done with a bar on your back or dumbbells held at your side. Don't switch legs or bring the feet back together until you have completed the set, otherwise you'll be doing a lunge. The leg in front will bear a lot of the weight, but the rear leg also gets a good workout. Because of this, make sure to rest adequately before switching legs. Use these variations in conjunction with a comprehensive training and nutrition plan and you will see new muscle growth in no time!
Learn more about weight lifting exercise and how to gain muscle in our FREE report.
Article Source: http://EzineArticles.com/?expert=Tony_Schwartz
http://EzineArticles.com/?The-Classic-Weight-Lifting-Exercise&id=1386224
How to Get Even Greater Muscle Mass and Density
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
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.
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