Anyone can pack on pounds of solid lean muscle! Do you want big arms, a wide back, powerful shoulders, a huge chest, rippling thighs and muscular calves? If you want to discover how, then you’ve come to the right place! Whether you’re already carrying some good muscle mass and want to pile on even more, or if you’re just starting out and want to get huge QUICK, then take a look at what we have on offer. You won’t look back…
1. Training Journal Write down the daily routines and weights you used. Pick a few every week to improve on, not only in weight, but in any of the above training principles. Routines that put unnecessary strain on weak areas, like the back, can then be eliminated.
2. Eat several small meals per day Glycogen production and supply depends heavily on the constant supply of carbohydrates, and a constant supply of carbohydrates boosts the metabolism. Constant flows of amino acids ensure nitrogen retention and muscle repair. Water-soluble vitamins constantly leave the body and need to be replaced to fulfill its synergetic function. A good exercise routine will not counteract poor eating habits.
3. Vary your Program Vary the order, and type of exercises you do, also switch the muscles you train on the same day. This created muscle confusion which leads to renewed gains.
4. Increase the Weight Eventually, you also need to increase the resistance which forces muscle to compensate by renewed growth.
5. Train Smart, not Long 45 to 90 minutes is all you should spend in the gym, longer than that you either waste your time, or you over train. Limit time between sets so the body "thinks" the whole exercise is one long set. Rest roughly two times the time it takes you to complete a set. Focus on your form, you can rather use a smaller weight, but do it with great form, no swing, no cheat, high intensity, and work on the negatives/eccentric (going down). If your next machine is occupied, proceed to the next and come back later, don't hesitate to ask how many sets a person has left.
6. Aim at a complete physique Concentrate more on the parts of your body that lack, and less on your strong points. Abs, calves, and shoulders are common weak points. If you have excess fat, work a cardio session into your routine, it's no use having a good physique under a camouflage of fat!
7. Isolate the applicable muscle Do the exercise in such a way that it is not as easy as can be, but that it strain the targeted muscle as completely as possible. Like when you do a bench press, lower the weight slowly to the end of your chest as close to your throat as possible, turn the elbows as far out as possible, pause at the bottom to stretch the pectoral muscles through its full range of motion. Finish the movement at the top by pushing all the way up to fully contract the pectorals.
8. Breathing However you choose to breath, exhale on the up or down movement; never hold your breath against force. This causes an increase in the blood pressure in the brain and poses a danger to health.
9. Do not lock Keep constant tension on a muscle by avoiding the lock at the top of a lift. This "resting time" interrupts a set.
10. Peak Contraction and Range of Motion Always squeeze at the point of fullest contraction, and move through the whole range of motion to the point of maximum stretch.
11. Rest A muscle should rest for 72 hours after a strenuous training session.
12. Cross-train Legs All of the muscles on the upper body get the chance to cross-train with other muscles, like when you do chest, you also use triceps and front delts, and when you do shoulders, the chest and triceps work hard too. The legs however very seldom get the change to cross-train, which is the main reason why most men have under developed leg muscles compared to their upper bodies. Work in an extra set of heavy lunges on another day.
13. Positive Muscular Gain vs. Negative Skeletal Strain Each person differs, many routines may suit one person, but not another, but don't decide a routine doesn't suit you just because it is working on your weak point. There is a healthy trade-off between positive strain on the muscular system, and negative strain on the skeletal system. Routines like Squat, Dead lift, and Stiff leg dead lift must only be done by advanced athletes involved in a sport where it forms a critical part, like Power lifting, Weight lifting, Strongman etc. Otherwise the negative skeletal strain outweighs the positive muscular gain.
