January 15, 2009
The most effective way to gain mucle mass is to design a well thoughout muscle building workout.
Planning is the key to succeeding in anything including building muscle.
Your workout should consist of three basic phases and these are warm-up, workout where we stress the muscles and the cool down phase. Warm up and cool down are almost more important than the exercise period itself as they protect the muscles from injury and get them ready for exercise.
Doing some low-level cardio exercise followed by light weightlifting would constitute a good warmup. You do not want to start picking up maximum weights without having done a warm-up as this can lead to serious injury. If you injure your muscles you will be unable to continue with your workouts in the gym thus losing out on that muscle gain.
The workout element of a muscle workout is where the muscle gain starts to happen. Some thought should be given to the exercises that you will do in your workout element.There should be no doubt in your mind as to what you are going to be doing in terms of reps, weights and sets for each muscle group you’re exercising that day.If you aimlessly walk into the gym and just do exercises because you fancy them, you can guarantee to have very little results.
Knowing exctly what you going to do when you enter the gym makes for a great stress free workout that can be tracked.
When we pick up heavyweights we create micro-tears in muscles. When these heal they heal stronger and hence we get bigger muscle. Keeping detailed records allows us to know how heavy the weights with a next time should be.
The previous week we were to 2 sets of five reps with 20 kg.But in order to progress and build muscle we need to pick up either a heavier weight or two more repetitions. It is recommended to maintain low reps but in this case we would increase the reps to seven.
Without knowing what weight and repetitions you did last week it is impossible to know what you should do this weekIs it at least clearer what the significance is of planning your muscle building workout.
Exercising one muscle group per week is good practice.Trying to exercise a particular muscle group twice in the same week really doesn’t give you any muscle gain in fact it will hinder it.
Combine legs together with abs for your first gym day in the week and you then combine shoulders, triceps and chest for your second gym day in the week.Do forearms, back and biceps on the last gym day of the week. Make sure every other day is a rest day.
Selecting the exercises you want to do to each muscle group is the final part of your workout plan.for example for bicep excecise you could choose barbell curls, dumbell curls, seated dumbel curls.
For the best results on large muscle groups limit the sets to between five and seven. For small muscle groups limit the sets to between two and four.
For large muscle groups limit the rep to between five and seven. For small muscle groups limit the wraps to between ten and twelve. Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.
Go ahead and get that blueprint for your muscle workout. Remember planning will bear results.
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