|
|
| Home /Muscle Building & Bodybuilding Information |
|
|
|
|
Building Muscle Mass With A Power Cycle
Building muscle mass with a power cycle. Desperatefor pounds of new muscle? Forget the isolation exercises, forget the weight training routines that have you going for the pump, the burn, flushing the muscle with blood, or any of that other nonsense. If you're interested in building muscle mass, you've got to playwith some serious weight on some serious exercises. It's timeto use the big plates for once, and more some real iron. Only then will you starting adding some serious muscle mass toyour body. Sure, the pump feels great and you look pretty damn good inthe mirror after a pump workout, right? But is it doing anythingfor you? Maybe, maybe not. Look at it another way. When do you think you'll get more muscle out of your weight training program - when you are slamming the big plates on the bar and grinding out seriously heavy sets of squats, or when you are using the little ten pound dumbbells for a high rep pumping set of laterals? If you think it's the laterals, you should probably stop reading right about now. This routine is definitely not for you. But if you are serious about building muscle mass, you'll want to tackle this weightlifting program and give it all you've got for 8 - 12 weeks. The routine goes as follows: Day 1 Squats - 3 x 4, 6, 10 Deadlifts - 3 x 4, 6, 10 Overhead Presses - 3 x 4, 6, 10 Weighted Dips - 3 x 4, 6, 10 Day 2 Rest Day 3 Dumbbell Rows - 3 x 4, 6, 10 Decline Bench Press - 3 x 4, 6, 10 Weighted Chinups - 3 x 4, 6, 10 Leg Curls - 3 x 4, 6, 10 Day 4 Rest Day 5 Rest Day 6 Repeat Day 1 You may want to take two day's of rest after each workout oreven just make the routine a two day a week program (for example, Monday and Thursday), as it can quickly drain you of your recovery ability and energy if you are working the program as hard as you should. And if you are interested in building muscle mass, you need to work the program hard. Gregg Gillies Gregg Gillies is the founder of http://www.buildleanmuscle.com. He has contributed articles to Ironman Magazine and is a regular contributor to Body Talk Magazine. He has written two books, available at his site, where he also publishes a free newsletter on Losing Fat, Gaining Muscle and Getting Fit
Other Articles in This Category: Comeback Bench ProgramDeep Muscle Soreness And Body-Shock Fatigue Maximum Muscle Development with Chaos Training Know Your Muscles - The Chest And Upper Back Building a Better Home Gym Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review NO2 Muscle Enhancing Hemodialator Creating An Anabolic State That Supports Muscle Growth What Is Strength Training? Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly! Personal Training: 3 Powerful Ways to Position Yourself as an Expert Exercise The Right Way - The Seated Row Focus on Both Consistency and Variability in Your Workouts for the Best Results How to Gain Weight and Build More Muscle! Why You Must Choose The Right Dumbells For Maximum Results Results BMI Calculator Results Reasons Why Leg Training Should Not Be Ignored Dumbbell Exercises That Suit Beginners |
|
|
|
RELATED ARTICLES
Are Prohormones A Safe Alternative To Anabolic Steroids? Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become popular in recent years as safer alternatives to anabolic steroids, but two questions need to be answered: Want to Do Everything Better? Build A Strong Core Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. While some of us might think apples when we hear the word 'core', the word certainly doesn't refer to a throw-away aspect of fitness. Exercise The Right Way - Dumbbell Lunges Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. How Proper Calorie Fragmentation Improves Body Composition? It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else. Muscle Building Workouts and Tips: Dos and Donts Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottomline is to workout in the right direction and not to harm your body. Here are some Do's and Dont's for Muscle Building. How to Build a Bigger and Better Chest Creating a larger more powerful chest is difficult but if you follow this easy workout you'll see results in no time. Exercise The Right Way - The Leg Extension Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Machine Exercises That Suit Beginners The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the machine exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. Increase Your Training Intensity - Forced Repetitions You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. Waist Your Breath - Breathing For A Thinner Waist The crunch exercise is the backbone of abdominal training. It develops the muscles of the abs to help you build that much-desired six-pack. But did you know that there is a way to do crunches that can actually decrease the size of your waist? Increase Your Training Intensity - Pre-Exhaustion You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. Exercise The Right Way - The Barbell Bent-Over Row Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Exercise The Right Way - The Hammer Curl Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Current Dietary Recommendations in Strength Training Efforts to expand the limits of human strength and endurance have kept the scientist and the athlete occupied for centuries. The quest for another pound of muscle, or to lift next couple of kilos has been relentlessly pursued in the gym and the laboratory alike. As the questions and conquests became more challenging, the answers have become more elusive and complicated. Few concepts and conclusions have withstood the test of time in exercise physiology. Even as we tackle the metabolic and genetic basis of skeletal muscle response to strength training, there are only some things that we know for sure. Why my Lactate Threshold Training is better than any other Strength Training System It's a very simple training system. Consisting of using your body in space with simple counts. Music is optional. With every position and exercise your concentration is focused on alignment, form, breathing, pacing, contracting or relaxing. You can move easily and flow from one exercise to the next with no wasted time or effort. Because it flows so well, you can make it cardiovascular or take designated controlled strength training time breaks. Lower Body Exercises For Beginning Bodybuilders The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later. Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3 Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.If you missed the first article, you can read it by clicking on the link below.Here's a breakdown of the articles to look for:1. Article:1 - Choosing The WRONG Exercises2. Article:2 - Training Variations for Pain Relief and Maximum Results 3. Article:3 - Targeted Stretching 4. Article:4 - Targeted Exercises 5. Article:5 - Rest, Recovery, and Injury PreventionArticle:3 - Targeted StretchingStretching can be great, but it can also make existing injuries worse or even bring about new ones!The key to making stretching work for you is knowing which stretches you need to be working on? and just because a muscle feels tight, that doesn't necessarily mean it needs to be stretched.For example, many people stretch the hamstrings because they feel tight and they think the hamstrings are limiting their flexibility?the fact is, most of the time the hamstrings are "tight" because they are constantly being pulled / lengthened due to muscle imbalances that tip the pelvis forward.As you can, when the pelvis tips forward the hamstrings get pulled upward and are constantly held in a stretched position?And this is why millions of people can stretch their hamstrings every freakin day and never make any improvement in their flexibility?.Are you one of those people?If you are, you need to stop stretching your hamstrings and find out exactly which muscles you need to be targeting by reading the rest of this article?Not only does this forward tipping of the pelvis (which is caused by muscle imbalances) keep the hamstrings tight and make it very difficult to make improvements in the muscles flexibility, but it also leads to the following:? increased stress / wear and tear from the ankles all the way up the spineFor example, the forward tipping of the pelvis places uneven pressure on the ankle, knee and hip joints and also many of the vertebrae in the spine.? weakens the hamstrings, inhibits normal functioning and increases the likelihood of hamstring pullsWhen the hamstrings are constantly being strained because of the muscle imbalances, the muscle is weak, not able to function as it normally would, prone to injury and without correcting the muscle imbalance recover can take up to 9 months to a year, or longer!? creates excess curvature in the lower and middle spineThis tipping of the pelvis places excessive amounts of abnormal stress on the muscles, vertebrae and discs in the lower and mid spine and this sets you up for potential injuries to the muscles of the lower and middle back?Plus, it also causes the discs between your vertebrae to wear down and deteriorate much faster than they normally would and this sets you up for degenerative, bulging, protruding and herniated discs along with numerous other spinal conditions like arthritis, spinal stenosis, and the oh so popular sciatica!This hamstring example is just one of many? muscle imbalances are responsible for nearly every ache, pain, injury and condition out there!Here are a few more examples of injuries / conditions that are caused by muscle imbalances and can easily be prevented and/or eliminated with targeted stretches and exercises:? upper back and neck pain? shoulder injuries (rotator cuff)? elbow and wrist pain (carpal tunnel, tennis/golfer/baseball elbow, etc)? knee pain (runners knee, chondromalacia, ligament tears, etc)? hip pain (IT band syndrome, bursitis, etc)? ankle pain (Achilles tendonitis, shin splints, plantar fasciitis, heel spurs, etc)All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances? and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our Lose the Back Pain Video which is designed for anyone suffering from back pain or sciatica.What the heck is a targeted stretch?This is a question we are asked often and here's the definition we give it:Targeted Stretch - a stretch or stretching exercise that is chosen, based on physical assessments, to target a specific muscle or muscle group to increase the flexibility and range of motion in that area and bring the bones and or joints back towards the normal position.When you compare a targeted stretch to general stretches like the ones found in Yoga, Pilates and the corny ones your doctor, chiropractor or physical therapist gives you, it's no surprise they give little or no pain relief and almost always fail to get rid of the problem.ConclusionRemember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next article we'll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises. In the meantime, be sure to read thru all of our detailed Pain Articles and post any questions you have on our discussion fourm. Muscle and Fitness -- The First Key To Achieving Your Goals Lets discuss what I term as Muscle and Fitness -- The First Key. Protein or Carbohydrates? This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Nutrition experts say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein is of no benefit. Muscle-Building Exercises and Growth-Boosters I have 'emerged' some subtle bodybuilding techniques that infuse rapid muscle-growth to any trainee. You see, the "factor of top intensity levels" in combination with "aggressive workouts that expel pure testosterone bursts", is the key to a fantastic muscular development.
|
| Category Home | Site Category Map |
| © 2005, 2006 Freeever Information |