You've seen enough action flicks to know you want the same body as the hero who gets the girl - now you're taking the next step by enrolling in a gym and getting a weight training program to get you to your goal. Read on to get the best muscle building exercises and facts that will help you understand your body better; effectively putting substance on your workouts.
High intensity and periodization are the two main schools of thought used today for weight training. High intensity workouts are short and very physically demanding, with much of the drills executed until failure. Periodization allows you to get to your destination at a somewhat more leisurely pace of around two to three months. You start at light, then proceed to medium and then high level every couple of weeks. The focus here are the collective gains the body earns at the end of training and not at the end of every session.
If you are unsure which is a better method - it is both. They have advantages and disadvantages and the best approach is to take the parts which works for you and integrate it into your regimen. Always keep in mind though that you will need to vary the exercises and weight loads often because your body remembers the pain you subjected it to and it will prepare for it. When it becomes familiar and complacent, the workout will not be as effective as before.
Apart from weight training, rest and diet are the other factors that make a successful bodybuilding regimen. There is a tendency to put the latter pair in the back burner and trivialize their importance; but understand that all three are vital for your fitness goals. For instance, did you know that when you exercise, you are putting tears in your muscle? Rest is what mends them and builds them up to be stronger and bigger than when you started. That is why if you train 4 times a week, use the rest of the week getting good sleep and a proper diet.
The best muscle building food are meals that are rich in carbohydrates and protein. Examples of these would be chicken, fish, eggs, nuts, etc. As much as possible, do not pig out on high fat content food to fill your calorie needs. If you prefer, consume protein shakes and muscle building supplements to add to your nutrient requirements for the day.
Never forget to warm up and stretch before you start your workout session. What this does is lay the foundation for your exercise; preparing your body to perform at its best by stimulating the blood flow to vital organs, raising your body temperature and increasing flexibility. Make it a practice to stretch even between sets and as you cool down after your training.
When you are bulking up you need more calories so do not load up on extreme aerobic training in the beginning stages. That being said, cardiovascular training is important to the health of your heart so never neglect this aspect in your training. As you get closer to your weight objective; increase the frequency and time you allot for aerobic exercises.
A successful weight training program will not make itself known overnight. Sometimes you gets hits and misses but you will find your own rhythm soon enough. The important thing is that you are making an effort to get to your goals and your reward will not be long in coming if you keep at it no matter what.
High intensity and periodization are the two main schools of thought used today for weight training. High intensity workouts are short and very physically demanding, with much of the drills executed until failure. Periodization allows you to get to your destination at a somewhat more leisurely pace of around two to three months. You start at light, then proceed to medium and then high level every couple of weeks. The focus here are the collective gains the body earns at the end of training and not at the end of every session.
If you are unsure which is a better method - it is both. They have advantages and disadvantages and the best approach is to take the parts which works for you and integrate it into your regimen. Always keep in mind though that you will need to vary the exercises and weight loads often because your body remembers the pain you subjected it to and it will prepare for it. When it becomes familiar and complacent, the workout will not be as effective as before.
Apart from weight training, rest and diet are the other factors that make a successful bodybuilding regimen. There is a tendency to put the latter pair in the back burner and trivialize their importance; but understand that all three are vital for your fitness goals. For instance, did you know that when you exercise, you are putting tears in your muscle? Rest is what mends them and builds them up to be stronger and bigger than when you started. That is why if you train 4 times a week, use the rest of the week getting good sleep and a proper diet.
The best muscle building food are meals that are rich in carbohydrates and protein. Examples of these would be chicken, fish, eggs, nuts, etc. As much as possible, do not pig out on high fat content food to fill your calorie needs. If you prefer, consume protein shakes and muscle building supplements to add to your nutrient requirements for the day.
Never forget to warm up and stretch before you start your workout session. What this does is lay the foundation for your exercise; preparing your body to perform at its best by stimulating the blood flow to vital organs, raising your body temperature and increasing flexibility. Make it a practice to stretch even between sets and as you cool down after your training.
When you are bulking up you need more calories so do not load up on extreme aerobic training in the beginning stages. That being said, cardiovascular training is important to the health of your heart so never neglect this aspect in your training. As you get closer to your weight objective; increase the frequency and time you allot for aerobic exercises.
A successful weight training program will not make itself known overnight. Sometimes you gets hits and misses but you will find your own rhythm soon enough. The important thing is that you are making an effort to get to your goals and your reward will not be long in coming if you keep at it no matter what.
About the Author:
Emmanuel Palmer shares his expertise on how to build muscle fast. Get your free Weight Training Exercises today.
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