Blast Your Muscle With This Weight Lifting Advice
Since you're serious about building muscle mass
, then you need to pay attention the following weight lifting advice - learn how to perform an effective warm-up routine before jumping into your workout. If you pay attention and learn how to design your warm-up routine the right way, you'll be guaranteed to build more muscle mass naturally!
Do you know how to structure your weight-lifting warm-up for maximum effectiveness? Sure by now, almost everybody understands the importance of a well structured warm-up, hardly anyone knows how to piece together a warm up that actually warms up their muscles without prematurely fatiguing them before their workout begins. If you don't get this right, your workout will not be as effective at stimulating strength gains.
So many bodybuilders and weightlifters completely ignore the importance of a well designed warm-up. If you decide to take this weightlifting advice lightly, your workouts will not be as effective as they could be. I'm sure you've all seen the people in the gym performing worthless warm-up routines like 1 set of 20 reps using the weight of the Olympic bar, but the fact is that most guys dont even attempt to perform any type of warm up at all.
A well thought out warm-up routine is critical because...
1) A good warm-up program enables you to increase the weight that your body is capable of handling during your growth-stimulating work sets. The heavier the weights you're able to train with over time, the more muscle growth you're going to see on a consistent basis. If, you don't learn how to warm-up properly, then you just can't expect to build a lot of muscle...it's that simple.
2) Your chances of injury are decreased by a lot once you learn how to warm up prior to your workouts.
Correct me if Im wrong here, but to me the possibility of increasing the effectiveness of my muscle building workouts while simultaneously decreasing my chances of sustaining an injury seems like two really great reasons to invest 1520 minutes prior to each workout doing a warm-up. Don't you think it's worth it? It's really a no lose situation. By implementing this weightlifting advice, you get an opportunity to prepare your body to stimulate more muscle growth by training with heavier weights during your workout all the while limiting your exposure to any type of muscular injury.
This is what a well structured warm-up looks like...
I like to begin each of my warm-ups with 5 to 10minutes of light to moderate intensity cardio. I just think that it's a great way to start your warm-up. You get your blood flowing and heart pumping before you even move any weights.
While you are completing your 5-minute cardio warm-up, you can use this time to mentally picture the workout youre going to do. If you can mentally prepare yourself for the workout ahead, you are in a great position to give a 100% on your workout.
Your mental attitude will help determine if your workout is a success or a failure, so it makes sense to prepare both your body and mind. 9 times out of 10 if I head into a workout excited and ready to get to work, I'm able to really have an effective workout. Once youve completed those 5 - 10minutes of light cardio, move on to the final part of your warm-up. You will focus on doing 5 warm-up sets with the first major compound exercise in your workout routine. To give you a better idea of what I mean, if you were training legs using squats as your main exercise, you'd want to do 5 warm-up sets of squats before jumping into your work sets.
While doing this, use extremely light weights with high repetitions, and then gradually increase the resistance while lowering the number of repetitions.
One of the most important things to keep in mind during your warm-up sets is that...
You Do Not Want To Prematurely Fatigue Your Muscles During Your Warm-Up
Remember, this isonly a warm-up; it's only purpose is to help you improve blood flow to the muscles and surrounding connective tissue.A well designed warm-up willalsohelp you train with a heavier weightthan you otherwise would be able toby preparing your body and mind beforehand. but even the best planned warm up routine will not help you if you make your muscles tired before your actual work sets begin this is extremely counterproductive to what you're actually trying to accomplish with your workout in the first place.
Dont fatigue your muscles during these sets, it completely destroys the purpose behind a warm-up in the first place. Even the best designed workout can backfire if you don't get your warm-up right.
Here's a simple formula that I use to help me determine what weight to use and how many reps to perform for warming up. The percentage has to do with the total weight that you will use for your muscle-building sets. For example, if you were going to bench press 200 pounds, the first set should be performed with 100 pounds for 10 reps.
Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep
Move right into your actual workout sets once youve completed these 5 basic sets. This is some essential weightlifting advice, never underestimate the importance of the warm- up process! If you learn how to apply this weightlifting advice to all of your workouts, I guarantee you'll start to build muscle mass quicker than you ever thought possible. Keep in mind that there is no way to have an effective workout first earning how to properly warm up your muscles without fatiguing them.
by: Nick Andrade
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