February 22, 2009
How much time do you have to find to pump iron? Some folks say you need an hour or more in the gym lifting weights. However other people suggest you can get in and do a 30 minute workout. So how much do you need?
Bottom line every body is different. What creates great results for one person will not produce those kinds of results in your body. You have to test things yourself to see what it takes for you to get results. But many people have achieve great results from a couple 30 minute resistance training session each week.
In order for this to work you have to be willing to work very hard, and you have to work the major muscles of your body. That means the dreaded heavy lift. Yes, squats, dead lifts, bent over rows, bench press and shoulder presses if you feel the need. Shoulder press are optional due the work you get from holding the bar.
This kind of workout is intense and short and it is necessary that you take time between workouts to recover. This is not a volume approach to working out. This is a time efficient and effective way to build muscle. As with other weight training, you need to get sufficient quantities of protein from food and supplements like a protein meal replacement drink. After any iron pumping workout your body needs nutrients if you want it to build muscle, and protein is an important part in the process.
A great way to get extra protein your body requires is with a meal replacement drink like AST’s Ny Tro Pro 40 which is a excellent meal replacement product that is packed with all the nutrition your body needs to built muscle.
Often this kind of training is referred to as HIT or high intensity training. Many folks swear it will not work and others do. Some people have been able to add 10 or more pounds of solid muscle in a month using this style of training. Does this mean you will be able to get awesome results? Who knows, remember you are unique.
The HIT system involves brief but intense workouts with no more then 4 or 5 exercises that are compound moves as described above. Perform each rep slowly, 5 seconds up and 5 seconds down in strict form. The rep range should be 8 to 12 and you want to reach failure on each set. This is the basics of a HIT routine that should not take you longer then 30 minutes.
One last point to clarify taking each set to failure; this is the point when you can no longer keep moving while maintaining strict form. If your form breaks stop the set. There is no point risking injury trying to do more by relaxing your form. ~ One final point to clear up questions regarding what failure means. Failure is when you can no longer move the weight while maintaining strict form. When you are unable to move the weight further using perfect form then you have achieved failure.
September 18, 2008
You may have seen the weight trainers performing diverse bicep workouts with different devices. And you are excused from thinking about having those amazing shirt-ripping biceps overnight just by pumping iron. This is the general thinking about genuine bodybuilders. Instead of thinking about the pain and sweat that has gone into building that rip-roaring body, people often tend to believe that biceps can be protruded as and when one wants by simply doing a few curls.
Nothing can be farther from truth than this fallacy. All those Doubting Thomases are informed that strong biceps is the result of disciplined bicep workouts that the bodybuilders follow for a very long time; and to prevent them from sagging, they have to consistently hit the gym and repeatedly do those curls.
Whatever your target for the biceps is, it can’t be achieved unless you follow a disciplined routine as charted out by your trainer. Besides telling you different kind of curls, he may also advise you about the diet you should have while you are performing the prescribed bicep workouts
The first thing he’ll tell you is to maintain regularity in all your exercises. As far as possible, sticking to the strict exercise and diet schedule will not only help you achieve the desired results in shortest possible time, but also ensure that you have a healthy bicep development and not a cosmetic one (e.g., using drugs or other dangerous chemicals). In fact, the primary purpose of undergoing routine bicep workouts is to discount the possibility of the use of cosmetics to enhance your biceps.
Another thing you must keep in mind while trying to build your bicep muscles is to avoid overdoing it. Remember, Rome was not built in a day! Similarly, your biceps will take their own sweet time to build. All they want from you is to help them by doing correct and timely bicep workouts, and keep to the schedule as laid out by your trainer.
No pain no gain theory is fine, but your aim should be to minimize the pain and maximize the gain by adhering to correct well disciplined bicep workouts.
For more information Click Here Bicep Workouts
By: James Davis
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