Building Muscle – Nothing Gets Done Without Hard Work
How can you work on building muscle while increasing your overall strength and fitness? There has always been a great confusion when determining the right course of action when it comes to building muscle and keeping fat at bay. There are literally thousands of Web articles, magazine specials and books on the topic. There are dozens of local and international bodybuilding experts producing a stream of information on building muscle for anyone’s consumption. If you try to read every expert’s take on how to improve your bodybuilding efforts, you may still be reading after a few years. That’s how much information there is out there! The good news is that I’ve taken the liberty of crystallizing the most important principles of building lean muscle and condensed them so you can learn the basics fast.
The Foundations of Bodybuilding
Challenge Your Body – How can you make your workouts interesting and challenging enough to trigger a higher performance response from your body? The secret of continuous progress in bodybuilding is knowing how to challenge your body so that it doesn’t get bored with your workouts. Our bodies are extremely adaptable organic engines. Once you’ve reached your peak performance for a specific set of movements at fixed intensities, that is the time when your body begins to achieve equilibrium.
Why does equilibrium matter?
When your body attains equilibrium, it ceases to perform at its highest level and you may find it more difficult to cut fat and build mass in specific areas of your body. You can change this trend by progressively increasing the total weight or resistance you are using whenever you work out. When we lift weights at the gym, we are essentially introducing resistance to the equation. Our muscles fight against this resistance and when they do, muscle fibers contract and expand as they struggle to pull, push and lift the various resistances we use in our exercises.
How can you progressively increase the intensity of your workouts?
One of the best indicators of your strength is the number of repetitions you can manage when you lift a specific weight. For example, if you are currently lifting 100 pounds on the bench press and you can press 100 pounds 20-30 times easily, this probably means that your body has already adapted to this weight set and it’s no longer being challenged properly. In all honesty, you should not waist your time with a weight you can press more than 20 times in any exercise. So if you can pump out 20, add weight until you can barely complete the 20 reps. You need to increase the intensity of your weight lifting for building muscle!
How will I know if the weights are too heavy?
Lifting weights that are too heavy will most likely result in overworked muscles, muscle injuries or joint injuries. It is almost impossible to maintain good lifting form when the weight is too heavy which leads to injury. If you’re trying heavier weights for the first time, test your strength gently. If you cannot lift your dumbbells or barbells at least 5 times in a row, your weights are too heavy to start.
Good Routine For Packing On Muscle
Do 6 sets of each exercise using the following format – 12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps. Add weight to each set. Your last rep should take 90% strength to finish. Rest one minute in-between sets.
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