3 Ways to Build Stubborn Muscles
Reality check time- building Muscle just isn't as easy as it looks
, despite rigorous workouts and dozens of trials of various routines and definitely despite how easy people around you make it look. The reason for this is -body type and your individual metabolic rate
I've struggled a lot for years to gain considerable muscle mass, when I say muscle mass here I mean muscles that are cut vs. being huge. Over the years in my personal training endeavours with clients and personal experiences, I found some important things that have helped make significant muscle gains possible even for really tough muscle gainers.
So, here are three important tips that I used to start building lean muscle effectively and efficiently:
1. 95% of the exercises you perform regularly in the gym must be big multi-joint compound exercises.
Think of your sets in terms of major area movements (focus 95% of your workouts on these):
upper body vertical pull (lat pulldowns, pullups, chinups),
upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
upper body horizontal press (bench press, dips),
upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
lower body single leg movements (lunges, step-ups, jump lunges, etc)
abdominal and core exercises (these are important, but still are 2nd priority to upper and lower body exercises- your abs and core will be worked from most major multi-joint exercises anyway)
The other 5% of your exercises can focus on single joint exercises (isolation)such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, and so on However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.
2. Train intensely 3-4 days per week for 45-60 minutes per weight training session. Keep your workouts to 60 minutes maximum- training too much beyond this point can trigger excess catabolism (release energy). You want to stay anabolic (consume energy), but you still need to train your body hard and intensely enough to trigger muscle growth.
Get into the habit of using super-sets in your workout program this increases the effectiveness as well as efficiency of your workout. My favourite combinations are opposing upper and lower body movement patterns that don't interfere with each other, such as squats coupled with push ups as a superset, or bench press coupled with deadlifts as a superset. The first time I started seeing any muscle gains were when I incorporating these supersets into my every workout. These can be very effective if used properly.
These are the core of almost any effective workout program -- caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.
3. Eat clean with quality whole foods...Stay AWAY from highly processed food, supplements, bars and shakes.
The quality of protein and additional nutrients from vitamins, minerals, and antioxidants are best digested by the body from real whole food such as eggs, meats, fruits, vegetables, seeds(sunflower),etc. instead of from processed protein powders, chemical-laden bars, and meal bars.
3 Ways to Build Stubborn Muscles
By: Jai
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