Medical Articles

Most Effective Muscle Building Program

In order to obtain good muscle definition and to ensure effective muscle building it is imperative to perform all muscle building exercises in the correct manner. The effective way to gain muscle mass is to shock the muscles into growth with a heavy weight training routine. But one must know exactly in what he/she is doing to avoid injuries and make remarkable gains in strength and volume of the muscles. This is important since most of the people at the gym falter in this regard. Sometimes you end up losing muscle than gain it by doing the following performing the wrong exercise routine, over exertion, concentrating on only one group of muscle, training without effective rest. It is important to take out two hours a day in the least for working on your body. The tips mentioned below will guide you towards the correct methods of muscle building.

Increase the weights and reduce repetition
Increase weight gradually and lift up challenging weights. Lift up weight that you can perform at least eight to ten repetition at one go. Thus using heavy weights with low repetitions leads to more stress on the muscles. Muscles when stressed, tend to tear and repair within 48 hours. When the muscles repair, they grow back thicker and stronger. Hence this method is ideal for muscle building with shorter periods of times.

Weight training should be done on alternate days on the days that you are not weight training, you must do a cardio routine. Your cardio routine must comprise of cardio vascular exercises such as running, walking, swimming, cycling, skipping,climbing steps etc. to obtain best result out of the cardio routine you must use the interval method. This compromises of a combination of exercises done at differing speeds at regular intervals. If you choose to run, then you must begin your session by jogging at a comfortable speed. After a few minutes you must increase your speed and start running, bringing your heart rate up. A few moments later you must return to jogging and back to running after that. This method will help trick your body to burn more while doing less. This is a proven method of obtaining quicker results.

Compound lifts
These also help to build muscles effectively since during compound lifts a lot of different individual muscles are exercised. Thus they form the foundation for effective muscle building and a few compound exercises are squats, bench presses, overhead presses, chin ups, dips etc. A few exercises are difficult to perform however one must not be disheartened and leave the workout but continuing the sessions of workout.

Use free weights
Try concentrating on free workout than relying on the machines. This has increased effect since you use the weights against your body and are working anti- gravity. Machines are effective to target a particular group of muscles. Muscles offer support and make weight training simpler. Do not compromise on intensity. Take your exercise routine on war footing.

Train with the correct set
It is a myth that by spending more hours in the gym you gain muscle definition, but you do not. You must work on one group once in once week. Workout done thrice a week is most effective. A typical routine is done in the following manner

Session 1: Legs, Abs
Session 2: Chest, Shoulders, Triceps
Session 3: Back, Biceps

Your diet should be regular and healthy. If you are going in for muscle training it is important to eat every two hours. Your meals should consist of proteins and reduced carbohydrates. Yu should take vitamin and mineral supplements and drink plenty of water. Egg whites, milk, chicken and fish are ideal foods to be consumed. Avoid red meats and sweets.

Rest is an important part of the body building program. You must never over exert yourself. Listen to your body. Sometimes pushing weights beyond failure limit of the body may lead to injury. the body requires at least 8 hours of sleep for recovery and rejuvenation. It is important to rest on Sunday. You must take a break from exercise on Sundays.

Apart from these there are various smaller methods to supplement your workout. using the stairs instead of the elevator and walking instead of using a vehicle will help tone your legs and give it a attractive look.


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