subject: Muscle Building Workthrougt in 3 Steps [print this page] Muscle Building Workthrougt in 3 Steps Muscle Building Workthrougt in 3 Steps
Copyright (c) 2010 Triwit PhansinthurosDo you know what it really takes to build perfect muscles? Do you inmagine it's as simple as buying a gym membership, training each body once per week, slamming back some protein and trying to eat as much chicken and tuna possible? You are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? No. Unfortunately, your monthly fitness center membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are Secret! five simple steps to getting big muscles fast and nobody don't tell you:Squat and Dead liftSquatting and Dead lifting are common as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the complete body.Stick to Compound ExercisesWhat is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on puny muscles!Keep Your Rest Periods HonestWhen was the last time you were in the fitness center and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but must be used by every person who is serious about building big muscles.Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic method an honest workout.Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last weekend you bench pressed 150 pounds for four-five sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!ConclusionYou now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I commitment with you that you will start building all new muscle all over your body!
