Fast Muscle Building Mystery: Finally Solved
If you're looking around the gym for a fast muscle building workout strategy
, it's the wrong place to look. Effective training is a lost art. You'll see people heaving and throwing weights, choosing exercises at random, training for hours and making little or no progress, month after month, ending up frustrated and disillusioned.
Everyone, even advanced trainees ask: How often should I work out? Which exercises? How many sets? Good questions but, they won't solve the mystery. The famous detective Sherlock Holmes always solved his cases by posing new questions.
Okay, hold on. Could that same insight be used to unlock the mystery of developing a productive workout for building muscle fast? That's exactly what everyone wants to know. Posing the right questions leads to the solution and the mystery is solved. These techniques have helped people lose weight and build muscle without steroids.
You can conquer fast muscle growth without steroids. It takes some work and sweat, but you may find yourself making two to three times your current progress--and in half the time. When you make maximum use of how each muscle functions, fiber activation and how the body recovers, you can simply make much better progress and begin to experience maximum results in minimum time.
Here are three techniques that answer important questions critical to building muscle fast:
1. How many sets and how often should I train each muscle? The Direct-Indirect technique answers that question. The most common mistake most trainees make revolves around the frequency and length of any given workout. It's an ongoing confusion for many. With the Direct-Indirect approach, trainees train muscle groups directly on some days for maximum stimulation and indirectly on other days to coax stimulation with optimal recovery.
2. How long should the ideal set on an exercise last? The X-Rep technique (short for extended reps) is a rep system bolsters the intensity of the workload on the muscle fibers high enough to trigger maximum progress. That's what you need to activate as many fibers as possible quickly. Here's how extended reps work:
One of the big mistakes trainees make is using weights that don't allow a set to last long enough to trigger an optimal muscle growth. For example; they may use a poundage that lets them get, let's say, seven reps with a one second up, one second down rep speed--for a grand total of 14 seconds time under tension (known as TUT). That's a deal killer.
Most people need at least 30 seconds or more of tension to build muscle. Simply using a lighter weight won't do the trick. You need to use a heavy enough weight to produce and overload. A two/two second cadence gets you closer, but that's still only 28 seconds (four seconds times seven reps); however, if you do 8-10 reps and then immediately decrease the weight so you can do five more reps at a two/two cadence, you now have 48 seconds. Or you can add X-Reps. Partials reps performed through the portion of the movement where you're the strongest. That path leads to fast muscle building success.
3. Which exercises lead to fast muscle building results? How you choose your exercises on each muscle is critically important. You must train each muscle groups from three angles: a midrange angle exercise hits the bulk of the fibers-such as a barbell curl; the contracted position angle-such as a concentration curl; and the stretch position angle-such as an incline dumbbell curl. This approach results in full-range fiber activation resulting in a more balanced, efficient workload. It's not a matter of simply choosing a number of exercises for a muscle group but rather one exercise from each of the 3 required positions.
You can rescue yourself from zero-results programs and build muscle faster. Others have discovered the techniques outlined above work.
by: Dave Young
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