March 23, 2010
When you are first starting out on the road to improving your shape and physique in order to feel more confident in yourself and more confident around the opposite sex, you need to make sure that you develop a good muscle workout routine. If you go down to the gym each day and have no real direction, you will find that any results that you see are more limited than if you set up a good routine.
It will probably be that you need help from day one. The best way to get this is to find a personal trainer who will be able to work with your to create the best possible routine that will suit what you are looking for. If you are looking to build muscle quickly and get bulked up then your routine will be very different from if you are simply looking to shape up and tone up your midsection.
Your trainer will also be able to offer you advice on different supplements, if he thinks they will help you, and may point you towards some weight loss books that you will be able to use for additional reading in your evenings. When it comes to anything, your results will always be better if you know exactly what you are doing. As such, it is very important that you fill your head with as much knowledge as possible in order to see the best results.
Another important thing to consider when you are creating the right workout routine are all of your other commitments. You will probably have a job, maybe a family and then friends who you will want to spend time with. You will also have other hobbies that may take up some of your time. The important thing is finding a way to work everything around and so it fits in nicely together.
It may even be possible for you to incorporate some sort of cardio fitness, which will form part of your routine, into your daily life. If you ordinarily take the bus or drive to work then perhaps you could cycle instead. Or if you don’t want to do this then try finding other ways to build some cardio activity into your weekly movements.
All in all, a good routine is fundamental to your success and without it you will find that you have no direction and your drive may well falter as well.
These are some simple tips on building the right workout routine.
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.
