The Best Routines To Build Muscle
There are not any shortages of promises of the pros about the ideal routine
. To explain we can put every routine or training viewpoint into two camps on the opposite extremes. All of the training programs made in the last forty years may be placed in among the two extremes or somewhere in the middle of the two.
The first is known as High Intensity Training or H.I.T in short. It has been called by terms like Heavy Duty Training, Power Training and the like. The primary feature with this type of training is short bursts of all out effort in lifting extremely heavy weights for a couple reps (3-6) for each set that has a protracted rest (2-3 min) in between sets. The main objective is building strength at all costs. Each rep of weight lifted should take monumental effort while using last rep from the set contributing to total muscular fatigue. The reasoning is straightforward according to H.I.T. supporters, the more powerful you are the more muscle you will develop. This can be a scientifically reasonable assumption with many awesome athletic physiques being produced by High Intensity Training throughout the last 4 decades. To keep up the high level of intensity for every work out, H.I.T. trainees may use stimulants like caffeine or adrenaline producing techniques like imagining extreme mental visuals which evoke a powerful emotional response like anger and fear. As good as H.I.T. is at developing power and lean muscle it has one critical flaw, it is very wearing on the body. Because this is so most natural athletes may cycle H.I.T. training one time to 3 times each year at 4 weeks or lower each cycle.
Each good training program offers pros and cons you have to realize!
The second training philosophy that essentially is complete opposite of H.I.T. training is volume training. At this other end of the training range the main focus is on the volume of work performed. Usually moderate weight is moved for repetitions of 8 to 20 with minimum rest in between sets (1/2 minute to One minute).
This is usually a controlled pace where your stamina is metered out continually through the entire workout to log as many reps and sets as you can. This is the more traditional approach that is the most widely used type of bodybuilding. Individuals of all stripes workout to obtain a muscular pump using their workout with volume training. Volume training purposes that the more repetitions and sets performed in any workout equals more work performed. Additional work yields additional benefits which in this instance equals additional muscle developed.
If H.I.T. is like a 100 yard dash then volume training is like the marathon. There in lies the weak point of volume training, the length of the work out. As you advance with volume training, your tendency for your workouts is to get lengthier. This is common with the so called gym rats that seem to live in the gym. Since volume training is effective at one volume then more is better is the logical conclusion. This of course is flawed thinking if the work outs approach 1 hour and even more. Keeping the workout routines to less than sixty minutes and nearer to 45 minutes will allow you to sustain volume training progression for several months with out over-training.
I generally volume train for approximately 3 months then add 30 days of H.I.T. work outs. I'll demonstrate how H.I.T. and volume training does apply to pull ups with examples right from my personal workout log.
Pull ups with High Intensity Training:
42 Extra wide pull ups: 5 reps with 60 lbs, 5 reps with 30 lbs, 5 reps at bodyweight
35 Wide grip pull ups: 6 reps at 60 lbs, 6 reps at 30 lbs, 5 reps at bodyweight
28 Medium grip pull ups: 6 reps at 60 lbs, 5 reps at 30 lbs, 6 reps at bodyweight
5 or 6 reps per set x 9 sets = 49 Total reps
2 - 3 minute rest per setKeep in mind that this H.I.T. workout occurs just once or twice a year for a month or less.
Pull ups with Volume Training:
42 Extra wide pull-ups: 8 reps x 2
35 Wide grip pull-ups: 8 reps x 2
28 Medium grip pull-ups: 8 reps x 2
21 Shoulder grip pullups: 8 reps x 2
15 Narrow grip pull ups: 8 reps x 2
7 Close grip pull ups: 8 reps x 2
8 reps per set x 12 sets = 98 total reps
One minute rest per set
Above workouts can be carried out two times a week or every three days.
This kind of volume level workout is actually a more normal work out which i stick to through out the entire year.
by: EJ Reeves
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