Two Fundamentals for Long Term Bodybuilding Gains

Two Fundamentals for Long Term Bodybuilding Gains

by Eric W. Bricker

If you have goals to build muscle and gain weight then you should know an effective fitness weight training program is important if you want to achieve your goals fast. Many people are discovering that it's not enough to just go in the gym and lift a couple weights.

Commitment and the desire to follow through will determine whether or not you are simply a hobbyist or a true bodybuilder who does what it takes to reach your goals.

Others can show you the proper exercises and routines but it is up to you and only you to get out there and do them consistently. Take action and build momentum until you become unstoppable.

Keep in mind that reaching your goals is your responsibility and as we go over the two basic rules you must include in your training routine to reach your goals as quickly as possible.

1. High Intensity Training

High intensity training is a short but very intense workout. This type of training requires you to workout 1 to 3 times a week with full body single set routines performing 8 to 12 reps each set. The idea behind high intensity training is to produce an increase in your strength so the next time you perform your workout you will be able to perform more reps with the same weight or the same number of reps with heavier weights.

2. Mix it Up

It is very important that you balance your routine so that you develop strength in all of your muscles while bulking up the larger muscle groups. The intense workouts described above should be performed on a one week on, three weeks off basis. The other three weeks should focus on standard strength training with less weight and more sets of reps for a more balanced strength training to keep up with the increasing muscle mass.

Keep these two fundamentals in mind while planning your routine and be sure to find a good supplement to keep your body properly fueled and your are guaranteed to see the results you desire.

About the Author:

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Simple Tips To Build Muscles

Simple Tips To Build Muscles

by Spike Elpinski

A number of people have been wondering what are the best exercise they should do to increase muscle mass. This has been plaguing the minds of bodybuilders and strength athletes for years. This article aims to determine how you should pick the exercises that suit you well and help you achieve your goal.

A lot of people have been debating over the issue of compound versus isolation exercise. for starters, compound exercises work on various muscle group simultaneously. Among the activities belonging to this category are bench press, dips, and squats.

In contrast, isolation workouts only focus on fewer or a single muscle group in one exercise. Dumbbell flies, pec deck and leg extensions are examples of exercises that belong to this category. Isolation works best if you want to work on a single muscle group than working various muscles in a single session.

That said, a lot of muscle experts are opposed to such approach. They believe that if you want to really buff your body up more efficiently, then do some compound exercises. Compared to isolation exercises, compound exercises employs more muscles groups, therefor enabling you to take on heavier loads.

The squat, for example, employs the use of various muscle groups. The activity includes the quadriceps, hamstrings, gluteus, lower back, abdominals, hips, and abductors. With more muscle groups involved, you are able to lift heavier weights than normal. As such, the squat is quite efficient in building you more muscles.

The leg extension, by contrast, only works on the quadriceps. Without a doubt, squatting builds more muscles than leg extensions. However, if you really want to just center your attention on your quadriceps, then an isolation exercise is the best way to do it.

Another important reminder is that free weights offer a better alternative compared to doing machine exercises. Free weights present you to an environment that stimulate your muscles. In comparison with machine exercise, these activities do not stimulate your muscle groups, since the machines are doing half your job, such as balancing the weights. Bear in mind that machine exercises cannot duplicate the same quality of free weights.

About the Author:

Achieving a great body with those rock hard muscles is every man's dream. our site can help you achieve that with our tired and tested Muscle Building Workouts. We have a wide array of exercise programs that will help you achieve your goal, like the No Nonsense Muscle Building programs and more.