Just like anything else, consistency is a key element in being successful, and your workout will be no exception. A full commitment is required to give yourself the best odds of success. You need to develop a consistent workout habit. A general rule-of-thumb is that it takes about two weeks to develop a habit – good or bad! If you can regularly hit the weights on an every-other-day regimen, you’ll be well on your way to establishing the consistency you’ll need to be successful.

If you can train at least 3 times per week, that should provide you with enough muscle-building stimuli to start and maintain the hypertrophic (muscle-building) process. It also gives your muscles a day in between workouts to recover. Remember, muscle growth doesn’t occur during exercise; rather, it occurs during the post-workout healing and rest process. Don’t shortchange yourself there.

Don’t let your weight lifting workouts go too long, and never let them exceed an hour. A thorough strengthening workout routine can be accomplished easily in 30 minutes or less, particularly if you only pause for less than a minute between sets, which is desirable. If you feel any sharp pains, stop your workout immediately and try to find out what the source of the discomfort is coming from. Further exercising can make a bad situation even worse, so listen to your body for warning signals.

From purely a workout perspective, muscle growth occurs when you perform a high volume of ‘work’ at a medium, increasing intensity. ‘Volume’ here means the number of reps and sets you perform, and the ‘intensity’ variable is how much weight you’ll lift. All beginning strength trainers should begin their workout regimens using a ‘high volume, medium intensity’ approach. Over time, as your muscle mass begins to build, gradually keep increasing the intensity factor a little to keep sustaining your progress.

Weight lifting and cardio exercises work at cross purposes against each other. Strength training is an anabolic process, meaning that physical and hormonal processes work together to increase protein-based muscle mass. On the other hand, cardio exercises are catabolic in nature, which means they tend to break down muscle protein in an effort to burn calories. If your primary goal is to build muscle, take it easy on the cardio. If, however, weight control is your mission, cardio comes first, only to be augmented with some light strength training.

Drinking an adequate amount of fluids may seem like a no-brainer, but it is key to your workout’s ability to help you build muscle. Increase your fluids intake before, during, and after all workouts. Remember that dehydrated muscle tissue takes longer to repair itself, slowing muscle growth. Also, waste products from the metabolic processes that are occurring during exercise are excreted and need to be flushed out of your system. Drinking plenty of fluids help get the job done.

In addition to fluids, your body needs the right kinds of fuel to assist the muscle building process, so eat before and after your workouts. Since it takes the human body about 1.5 hours to digest a meal, wait that long after eating before starting your strength training regimen. As you burn through those calories, your body gradually becomes glycogen deficient. Glycogens are basically carbohydrates, and if you don’t replace them soon after finishing your workout, muscle tissue starts breaking down searching for another energy store. The easiest approach is to drink some hi-carb fluids after your workout. Eating fruit is also a great approach.

As difficult as it is these days to maintain a balanced diet – and particularly for strength trainers – you may want to consider filling in some of those nutritional gaps with antioxidants and high quality vitamin supplements. So-called free radicals are molecules that tend to destabilize other molecules, and taking antioxidants such as Vitamins E, C, and A can prevent further damage to muscle tissue that’s just been through a hard workout. Glutamine and selenium are also very beneficial.

If you follow these basic muscle building tips, you’ll enjoy a safer and more effective workout!

Author Rocco Polagamo used to be a thin, pencil-neck dweeb until he tried to build muscle how the real strength trainers do! Read his and other articles on how anyone can build muscle fat loss with great tips from the pros!

© RoccoPolagamo for musclegaintruth.us/articles, 2010. | Permalink | 4 comments | Add to del.icio.us
Post tags: Bad Situation, Build Muscle, Building Muscle, Consistency, Exercise, Fitness, Growth Doesn, gym, Gym Workouts, Habit, Healing And Rest, High Volume, Lifting Weights, Medium Intensity, Muscle Building, Muscle Growth, Muscle Mass, Muscles, Regimen, Rule Of Thumb, Stimuli, Strength Trainers, Strength Training, weight lifting, Weight Lifting Workouts, weight loss, Weight Training, Weights, workout, Workout Regimens, Workout Routine

Feed enhanced by Better Feed from Ozh

There’s a lot of what passes for “common sense” that’s completely factually incorrect. Many people seem to believe that you need to be lifting weights for hours per day to build huge muscle but that is simply untrue. In actuality you can achieve great strength training results in just seven minutes per day if you really know what you’re doing.

And that’s what Jon Benson’s 7 Minute Muscle Guide is about. It’s all about teaching you how to most effectively build muscle in the shortest amount of time possible. This is so you do not need to spend many hours in the gym working hard to get the muscle growth that you want. You can get better strength training results in less working out.

Yes there seem to be some guys that actually like spending hours at the gym and I guess those type of people wouldn’t really want to find out how to get the same results they get in hours in just minutes per day. But I think that a big majority of us would actually rather be doing something more interesting with our time and that’s a big reason why this guide is very popular.

Jon Benson’s 7 Minute Muscle cuts through the nonsense from all the companies that sell worthless supplements and the muscle magazines to share the truth about muscle building and why it is almost everyone is doing it wrong.

Not only does this program contain important information on the most effective methods to build muscle in the least amount of time, it also contains videos which show how to get huge muscles fast.

[youtube:GKuEaxtcIug;[link:7 Minute Muscle];http://www.youtube.com/watch?v=GKuEaxtcIug&feature=related]

Buy A Total Trainer Gym Online to use with 7 Minute Muscle. In order to get that “cut” look one needs more muscle and less fat. Start The Day Off Diet to lose fat fast.

© JoshuaRandallStephenson for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: 7 minute muscle, Actuality, Amount Of Time, Amp, Benson, Build Muscle, Common Sense, Fitness, gym, Huge Muscles, Important Information, Jon Benson, Lifting Weights, Lot, Misinformation, Muscle Building, Muscle Growth, Muscle Guide, Muscle Magazines, Nonsense, Strength Trainers, Strength Training, Supplements, Truth About, Working Out

Feed enhanced by Better Feed from Ozh

Some people have the wrong information when it comes to training with weights. Without the right instruction, they might feel that eating less food and training for many hours a week are the ideal ways to get into shape. This misconception is what has many people tearing apart their muscles. The right formula for excellent muscle growth involves a balanced diet and efficient training schedule.

There are some ways to tell if you are working the muscles in your body too much. One of the symptoms you might have is that your body might feel sore all the time. While it is okay to feel aches and pains after a good workout, the pain should go away after a day or two. If you are in constant pain, then chances are, your body needs some rest.

When you exercise, your heart rate will rise and stay steady until you stop your training. For someone who is working their muscles to their maximum ability, their heart rate will stay fast for a longer period of time. An increased heart rate when not working out, could be a sign of over doing it.

If you are having trouble sleeping or eating, it can be that your body is being over worked. When your muscles are stressed, they can prevent you from sleeping or having a good sleep, it can also suppress your appetite.

In order to get an efficient workout without hurting your muscles, there are some fantastic ideas that you can attempt. Many trainers suggest, mixing weight training with other activities during the week. They might have you train every other day and do other physical components on the opposite days. Lifting weights on an irregular schedule, tends to help muscles heal and keep them healthy.

If you become dehydrated, your muscles will be effected. While they are in the process of training, they need an ample supply of water to keep them growing and building their muscles mass. It is also a key factor in keeping muscles working well while they under go a training session.

When you discover everything you need to know about how to exercise properly and eat right, you will begin to see results faster. Most people find out about muscle injuries the hard way, when they occur injuries to themselves. When you choose to avoid over-training to maximize muscle growth, then your workout will begin to do its job.

If you have been trying to learn how to gain muscle, then the muscle training program is going to assist you.. They will give you the training you are in need of.

© MarcBachelet for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Appetite, Balanced Diet, Efficient Training, Gain Muscle, gain muscles, Good Sleep, Ideal, Important Things, Increased Heart Rate, Many People, Maximum Ability, Misconception, muscle, Muscle Growth, muscle training, Muscles, Period Of Time, Shape, Simple Solutions, Sleep, Training, Weight Training, Weights, workout

Feed enhanced by Better Feed from Ozh

You get sick and tired of the same bicep training routine and the fact is your biceps then stop growing. A new bicep training routine will not only help you get back into the “game” but it will also help spur some new much needed muscle growth into your bicep muscles. Your biceps and your body will always react to something new. So you must take steps to spice up your bicep training and help explode new growth into your arms

Here is a bicep training routine ,

Standing barbell curl 4 sets 12, 10, 8, 8

The standing barbell curl is the king of all bicep exercises. It’s the best move for adding serious mass and size to your arms. So make sure to hit them hard with this exercise

Inclined bicep curl 4 sets 10,10,10,10

This move will definitely make your biceps look nicer. Your bicep training should be about generating the right muscle size to improve the way it looks as. Adding size and strength to a muscle is what this movement is all about.

Hammer curls 3 sets Drop sets

Perform drop sets on this movement. To do this you start with a weight that allows you to fail at 10 reps. Stop short of 10 reps then drop weights and perform another 8 reps then another. And that will be make up one set. Perform three sets of these and you arms will be exhausted.

Reverse curls 5 sets 12, 12, 10

This is a solid biceps building finisher and it will help complete your bicep training routine…

Here is a second bicep training routine. Routine 2 is all about superset bicep training.

EZ bar neutral grip curl 3 sets 10, 8, 8

Superset

Standing barbell curl 4 sets 12, 12, 12

The first move is an extremely solid superset and it is a nice kickoff to your bicep training routine. It is made out of the two main core bicep movements namely preacher curls. Make sure you train hard with this movement for optimal growth

Preacher curls 3 sets 10, 10, 10

Superset

Dumbbell preacher curls 2 sets 11, 11, 11

Try and stick to the prescribed number of repetitions. If you do finish the first move easily, know that you have not trained hard enough and you are not going to benefit that much. Go heavy and take all sets to failure to make sure you have stimulated all the growth possible in your bicep muscles. This is the proper way to gain some solid growth

Reverse curls 3 sets 6, 6, 6

Superset

Hammer curls 5 sets 9, 9, 9

This also is a good bicep training finisher and it will help complete your biceps and give it that well defined look.

So there you go. Two fresh bicep training routines to take your biceps to the next level. Try and use one of these routines every bicep workout. Or use one for a week or two then change it to another. In bodybuilding its all about keeping things fresh so don’t perform a workout for a long period of time. Changing a lot will help you with constant growth

Discover the best bicep training program that will give you big bicep fast click the link and read all about it

© RobMaraby for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Barbell, Bicep Exercises, Bicep Training, Biceps, Biceps Building, big arms, Big Biceps, Exercise, First Move, Fitness, Game, hammer curl, Hammer Curls, Kickoff, Muscle Growth, Muscle Size, Muscles, Preacher Curls, Serious Mass, Spice, standing bicep curl, Weights

Feed enhanced by Better Feed from Ozh

First in the Morning- Your body at this moment is in a catabolic state and it needs a little refreshment to get going. When you add protein to your body, it sends a signal to the rest of your body to get a move on and you will see that you will have a lot more energy during the day when you do this. The more energy you have, the more you are going to burn the fat in your body and create muscle. That is the most important area to focus.

Workout- You have to know that working out is going to take a lot of calories away from you and you are going to have to make sure that you take in good amount of protein before to allow for the different weight loss to go directly to your muscles. When you do this, you will be able to get the right workout to begin with and be able to get the body that you have always needed. Working out without protein is good as well, but the protein enhances the workout and speeds up the process. That is what everyone loves to be able to have.

Always Before Bed- Here is where you are going to have to really push it through. Before you retire to bed, you need to take in protein. You would think at first that this is an unintelligent request but, your body at this time when you are sleeping, is burning the most calories. That is why when you wake up in the morning, you are groggy and sleepy. Your body takes up the calories and you need to make sure that they transform that protein to go strait to the muscles on the body and to strengthen them. That is the most interesting part of it all.

Muscle gain is only going to happen if you get the right amount of protein in your body. This seems a little silly to many but they fail to see that when you are doing this program, you are going to start to see the change that is happening. You won’t be disappointed with what you are going to get. Protein has always been a muscle builder and it will always be one as well. Stick to what you know and you will do just fine. That is the ultimate plan!

Want to find out more about Men Muscle Building, then visit my site on how to choose the best muscle building supplements for your needs.

© MatthewSwisher for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: body muscle, Calories, Catabolic State, diet, Fitness, Large Scale, men muscle building, Muscle Building, Muscle Growth, Muscles, Protein, protien, Refreshment, Right Time, weight loss, workout routines

Feed enhanced by Better Feed from Ozh

Intensity is vital if you want to gain weight quickly. Consider each set you do as if it is your last. Make sure every rep counts. Use a stopwatch to ensure that you don’t cheat with your rest periods.

If you are going to gain weight quickly you need your muscles to grow. For this to occur you need to give your muscles a reason to grow. This will only happen if you continually increase your work. If you just train at the same level all the time there is nothing to generate muscle growth.

Don’t be fooled by bodybuilding and fitness magazines. Most of it is just recycled information repackaged to sell magazines. The truth is that there are two forms of training that are major components of a successful weight training program.

1. HEAVIER, HEAVIER, HEAVIER! Do put everything into lifting heavier and heavier weights. This will make you as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week.

2. MORE WORK, MORE WORK, MORE WORK! Hard work and putting your body under stress is the key. This means forcing your body to do as much work possible, in the shortest time possible. This will result in maximum muscle growth! It is important to find the optimum balance between workload and training time. Spending hours at the gym does not necessarily mean more training. Work with slower tempos but lift as close as you can to your maximum weight, and take shorter rest periods.

Stop program hopping! It might seem like good economics to test drive a program for a few weeks, then say it does not work and move on to the next one. However it’s a false economy. It’s you indulging in the blame game and neglecting your responsibility! Would you expect that you will become rich if you test out a new investment for a few weeks but call it quits when the return does not meet your expectations? No, you have to stay in for the longer term and then, if you have chosen wisely, the full benefits will follow. The same is true of a fitness program. Stick with it and you will gain weight quickly.

In truth most programs work if followed correctly. Research your program fully and check that the program goals are aligned with yours. Then follow it closely, believe in it. Make sure that you monitor your results so that you can take confidence in your progress. You will find that what you gain from following one program consistently over a good period of time will be invaluable.

Author: Michael Winston has always treated his fitness as a priority. He offers you his insight on issues and products in the Fitness, Weight Loss and Muscle Building arena. For more information on gaining weight quickly his website provides advice and information on Fitness topics together with a range of related products.

© MichaelWinston for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Best Supplements, Blame Game, Body Building, Bodybuilding, Build Muscle, build muscle quickly, Compound Exercise, False Economy, Fitness, Fitness Magazines, Gain Weight, Gain weight quickly, Gaining Weight, health, Major Components, Maximum Muscle, Maximum Weight, Muscle Building, Muscle Group, Muscle Growth, Optimum Balance, Rest Periods, Significant Improvement, Stopwatch, Strength Training, Tempos, weight training program, Weights, Wellbeing, Workload

Feed enhanced by Better Feed from Ozh

Creatine is a protein and it is made in your body from three amino acids. Creatine is combined with phosphate in the muscles to create phosphocreatine. This substance helps the muscles to recreate ATP or adenosine triphosphate. ATP is the energy that the muscle uses to do its work. The more ATP you have, the more the muscles can do.

You can boost the creatine in your body through diet. Fish, beef and pork all supply the body with creatine. However, the amount you would need to consume to notice a difference in your workout is enormous.

Because of this, supplementing with creatine, such as using a product like NO Xplode, has become very popular. Many studies have been done on these supplements and they indicate that creatine supplements increase the strength of the muscle, allow more reps and help you to recover faster. Lifting weights that are heavier and for more times leads to better workout results.

Supplementing with creatine results in muscle growth you can notice both in mass and size. The results often happen pretty quickly. They are partly a result of more water which creatine pulls into the muscle. This water then promotes manufacturing of protein which also increases the muscle size.

Ideally, you should take creatine an hour or two before you hit the gym so that it gets into the muscle and is ready to use. It is also beneficial to take it with carbohydrates as the insulin that will get released helps get more creatine into the muscle.

Most recommend taking creatine in two cycles. The first is the loading cycle and lasts around 5 days. You take the supplement multiple times throughout the day. The other cycle is the maintenance cycle where you take it only once daily. This can be for 2 or 3 months. After this, you should take two or three weeks off for your body to retain its normal response.

Another way of maximizing the results is to increase the amount of creatine used by the muscles. For example, NO Xplode completely opens up the blood vessels that feed the muscles. The muscles become stretched and capable of holding more nutrients including creatine. As already discussed, more creatine leads to more ATP which leads to the muscles being able to do more and get greater results.

Studies thus far show that there is no health risk to taking creatine supplements. Some people do report side effects such as bloating or other gastrointestinal problems. This can depend on the particular brand of supplement as well as the dosage. Choosing a high quality supplement and sticking to the recommended dose or less will help avoid complications.

With the use of No Xplode Creatine you can see the results you’ve been wanting. Buy the product by bringing up BSN No Explode. Head online and buy yours today!

© TylerMastonoskiwash for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Amino Acids, Atp, Bodybuilding, Build Muscle, Carbohydrates, Creatine, Creatine Phosphate, Creatine Supplements, diet, Fish Supply, Fitness, food, Health And Fitness, Hype, Insulin, Lifting Weights, Lose Weight, Maintenance Cycle, Multiple Times, Muscle Growth, Muscle Size, Muscles, nutrition, Pre Workout, Protein, Sports, Supplements, workout, Workouts, Xplode

Feed enhanced by Better Feed from Ozh

It means getting out there early to do your workout sessions so your body can increase your metabolism while building muscle and burning fat during the entire day and more than likely produce even more muscle mass. It also means committing and focusing on your own bodybuilding endeavors while ignoring all the hyped up marketing ploys of supplements and even comparing yourself to the appearance of other bodybuilders bodies.

Building muscles consists of more than how you carry out your regimen or even on the particulars of your routine ” it’s also important to understand why what you’re doing is getting you towards your bodybuilding goals.

Another of the best bodybuilding tips is to do your workout routines consistently. From time to time, you will need to change up your workouts, but you shouldn’t make the mistake of changing things too frequently. Your body takes time to adjust to a new workout regimen and start to reap the benefits of a different workout.

To have an effect on muscle growth, exercises need to be repeated regularly. Building muscle mass is a process which takes time and patience as well as the commitment to perform repetitive routines over the long term.

Sometimes you will find that a certain routine will stop producing results for you; when you come to a plateau, then it’s time to change things up and begin using a new workout plan ” this should result in continued muscle growth. Stay with your bodybuilding routines, but only until they stop helping you to build muscles and improve your muscle tone.

Keep your bodybuilding routine simple and go with the basics which are known to work. There are a multitude of different workout regimens, dietary supplements and products out there; don’t believe the hype about any of them. Stick with the basics and only try these other products or programs after weighing their merits for yourself.

Keep yourself focused and motivated by using healthy and straightforward values. Speaking of supplements, yes you do need them to get all your necessary nutrients and vitamins. You need protein, creatine and various multivitamins when you are a bodybuilder. They aid in recovering from your intense daily workouts.

Compound movements are the best way to quickly build muscle. Isolation exercises build endurance, but to stimulate your body to produce the hormones which help your muscles to develop rapidly you’ll also have to do some heavy lifting work. Train with weights heavy enough to give you results, but not so heavy that you strain yourself. As you continue your weight training, your lifting capacity will increase.

To get the best results you will have to pay attention to your diet. To ensure long term growth of muscles you have to be careful not to improperly diet down. Improper dieting can actually cause you to lose muscle mass.

There is a 60% loss of muscle and 40% of fat loss for every pound of total body weight you may lose. Do not starve your body of what it needs. Remember cardiovascular workouts will burn the calories and they should be alternated by days with your training routines.

Your body needs to rest and recover in between weight training to keep inflammation under control and keep building muscle over the long term.

We have for you a lot of free weight lifting programs, articles and routines. We shot the lid off of bodybuilding supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat. Visit us to read more Muscle Building Articles

© RicardodArgence for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Bodybuilding, Bodybuilding Lifestyle, Bodybuilding Routines, Bodybuilding Tips, Bodybuilding Workout, Building Muscle Mass, Building Muscles, Dietary Supplements, Exercise, Fitness, Gym Routines, health, How To Build Muscles, Hyped Up, men's issues, Muscle Building, Muscle gain, Muscle Growth, Muscle Tone, Particulars, Repetitive Routines, self-improvement, Sports, Time And Patience, Water Food, weight loss, Weight Training, Womens Issues, work out, Workout Plan, Workout Regimen, Workout Regimens, workout routines, Workout Sessions

Feed enhanced by Better Feed from Ozh

A common misconception is that women have to workout much different than men do in order to see appropriate results. But the truth is, men and women are born with an equal number of muscles and workouts can just be tweaked to achieve the most success.

The main difference in our bodies is our natural hormones. Men have much more testosterone, and therefore have an easier time packing on new muscle mass. Women have much more estrogen, which can lead to naturally storing more fat. But despite this difference in our bodies, if a woman takes a smart approach to getting into shape and weightlifting, than she can still succeed at the highest levels.

One reason women don’t participate in strength training is because they worry that as soon as they stop all of their muscle will turn into unsightly and unhealthy fat. This, however, is a common misconception.

However, this can be disregarded as it’s completely false and is nothing more than a myth. You see, muscle and fat tissue are completely different and can’t just transform into one another. On the contrary, a loss in muscle might coincide with a gain in fat when you stop a workout program because you stop stimulating muscle growth and you stop burning as many calories.

When bodybuilders stop exercising or they retire they would inevitably gain weight because their metabolic rate goes down and physical activity is reduced too.

The bottom line is that bodybuilding can be very advantageous to women. You’re going to need to adopt a great strategy to succeed and you’ll have to be very dedicated and committed to achieve your goals. If you put in the hard work, then the results will follow.

1. If you are going to build your muscles you will have to make some changes in your diet. You might have a little difficulty in doing this but at the end of the day it is totally worth it.

Try eating small meals every two to three hours instead of eating big meals three times a day. You can easily fit these breaks into your schedule no matter how tight your workday is. The meal has to be small and healthy, so you wont need much time to finish it.

2. Another thing you should do is to start working in compound exercises into your workouts. This will save you time because you workout more muscles at one time and it will also stimulate muscle growth throughout your entire body. The most popular and effective compound exercises include the bench press, squats and deadlifts. Using these exercises will help you easily pack on muscle mass.

3. But muscle building is not only about exercising. Its also about catching on your sleep on your regular basis. If you want to build your muscles you need to get at least 8 to 9 hours of sleep every night.

Your muscles grow while you are sleeping because your body’s other processes are shut down. Therefore if you don’t get enough rest, your muscles will never get the chance to repair themselves and grow bigger and stronger.

Don’t waste your time, effort and cash on B.S. “Miracle Programs” that don’t deliver results! Learn the honest truth revealed by a genuine Body Building expert and finally start noticing the gains you deserve. Visit us if you want to read more Bodybuilding Articles

© RicardodArgence for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Bodybuilders, Bodybuilding, Bodybuilding Women, Common Misconception, Estrogen, Exercise, Female Muscle, female muscle building, Fitness, Getting Into Shape, Gym Routines, health, Lean Physique, Metabolic Rate, Muscle gain, Muscle Growth, Muscle Mass, Natural Hormones, Physical Activity, Reason Women, self-improvement, Smart Approach, Sports, Strength Training, weight loss, Weight Training, weightlifting, Women Workout, Womens Issues, work out, Workout Program, Workouts, World Of Fitness

Feed enhanced by Better Feed from Ozh

Somebody told him that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Every time the watch beeps, he’ll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle.

Time is up. His still feel weak and his heart is still beating a lot, he doesn’t feel completely ok, but the watch beeped and that means his has to go back and perform another set, it doesn’t matter how he feels.

He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes. Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.

By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.

Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.

What you have to do then is to lift as much weight as you can again, and again, and again.

So, every time you are going to start a new set you have to do it when you are at your maximum. If you don’t do it so, you sacrifice the amount of muscle you can build. In other words, give your body enough rest between sets in order to achieve the best results.

You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.

The time between sets cannot be always the same. It will depend on the type of exercise you are performing. Some of them will tax the body much more heavily than others and obviously will take more time to your body to return to the ideal state.

Stop wasting your time, effort and money on B.S. “Miracle Programs” that don’t deliver results! Learn the honest truth revealed by a real Body Building expert and at last start noticing the gains you want. Visit us if you want to read more Fitness Articles

© Ricardodaryans for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Adaptive Response, Barbell, Battle Time, Beeps, Bodybuilding, Bodybuilding Tips, Critical Mistake, Effort Level, Exercise, Fitness, Gym Routines, health, Lifters, men's issues, Muscle Building, Muscle gain, Muscle Gains, Muscle Growth, Muscle Size, Muscles, Paces, Rest Interval, Rest Time, self-improvement, Sports, Squat Rack, Squats, Start Button, Swig, Water Bottle, weight loss, Weight Training, Womens Issues, work out

Feed enhanced by Better Feed from Ozh