subject: Beginner Body Building Program: You Can Start With These 7 Tips [print this page] Even if you are new to body building, you should be aware of the basic techniques to maximize your workouts for building muscle mass fast. Learn these 7 body building workout tips to get the best results from your body building workouts.
Best exercises. Stay away from weight machines if you are pushing to build huge muscles. You can get the best results for your purpose with free weights or a good option will be to use your own body weight as resistance. These types of exercises give you full range motion that helps you to develop strong joints and muscles. Try to use the heaviest possible weight you can handle to apply maximum stress to your muscles and stimulate growth.
Sets per workout. When it comes to building muscles think: less is more. A maximum of 12 to 16 sets each workout session is ideal to allow you to build muscle faster while giving you a better recovery time. Overtraining can sometimes result in the slowdown of muscle growth due to muscle soreness. Avoid straining yourself over your limit.
Sets per exercise. Every established body builder knows that ideal and typical workouts consist of three sets for each exercise. When you first start, however, it's a good idea to go for three to five sets of each exercise to properly stimulate your muscles for expansion.
Reps per set. It is common for established body builders to do 8 to 12 reps per set. For beginners, heavy weights in a range of 5 to 8 reps are recommended, in order to put heavy stress on the muscles; thus, stimulate growth.
Rep speed.
Established body builders are often advised to use slow and steady reps but for beginners who have underdeveloped muscles, this is not quite as effective. To really push for speedy muscle growth, beginners have to do reps quick and fast. However, the importance of maintaining good form is still an uppermost requirement. Avoid jerky movements by allowing one second for the lift and two seconds for lowering.
Rest between sets. A beginner body builder can usually get by with short rests between sets. When you first start out a 45 to 90 seconds rest is somehow sufficient, depending on the type of exercise you are doing. Once you pack on muscle and gain some strength and endurance, you should extend rests to a minimum of 2 to 4 minutes between each set for best recovery time.
Length of training session. You have to be cautious not to go over the optimum training time which should be no longer than 30 to 45 minutes. This will allow sufficient time for testosterone levels to peak; yet not too long that catabolic hormones are released, which may break down muscle tissue.
