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If you are clueless at the gym and yet hungry for plain, good ol professional adv

ice to help you on the road to that sculpted physique of a Greek god, fret not!
All you have to do is to have a solid commitment, use the knowledge gleaned from
this article and you will attain the body you want pronto. But remember to warm
up and cool down, as well as stretching before and after each session; Or even
better, after each set for better muscle recovery and prevention of injuries.
Use Free Weights instead of Machines More Often
Machines will have its uses, but for a start, concentrate on free weights. That
means work almost exclusively with barbells and dumb bells. Free weights recruit
many stabilizing muscles for balance and control. That means you will work a lo
t more muscle parts other than the intended ones. That will give rise to little
bumps, striations and definitions all over your body instead of one huge lump of
muscle on your intended muscle. Because of the extra stimulant created, your mu
scles grow faster too. Why else do you think all professional body builders almo
st exclusively use free weights?
Compound Exercises Instead Of Isolation Exercises
Use as many compound exercises as possible to your workouts. Compound exercises
are exercises that involve 2 or more joint movements. Because they utilize more
joints, that means greater muscle mass are involved. Greater muscle mass means h
eavier weights. Heavier weights means greater muscle gain.
Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench
press, Barbell Press, Lunges, Bent-Over Barbell Rowetc.
Train with Intensity
You must train intensively like a mad man for your muscle to grow. Try to do mor
e reps or add more weight than the previous session or your muscles will think, A
h weve done that. Nothing new, so no need to grow bigger and stronger.
Because of this, it is important that every time you train hard, you give your b
ody time to recover as it has suffered strains and actually sustained many small
scarring. Your muscles grow when you rest, especially when you sleep and not in
the gym. So sleep at least 8 hours a day. Also, do not train everyday or work t
he same muscle group more than once or twice a week. If your training was vigoro
us enough, do no more than an hour per session.
Try not to do cardio work on the same day as your weight lifting work. In fact,
during the muscle building phase, you should do less cardio work as aerobic exer
cises burn muscles. You can increase your cardio work when we come to the cuttin
g phase, to lose fats and gain rippling definition.
Correct Technique And Form
Everywhere, everyday, you will see people using wrong form and technique when tr
aining with weights. This not only compromises your growth, it will also make yo
u susceptible to injuries.
Wrong form occurs usually when people try to lift weights that are too heavy, wh
ether out of vanity or ignorance. As a guide, always lift with strict focus on t
he muscle you intend to build for that particular exercise. Feel it contract and
extend. Lift the weights deliberately and slowly. Never ever swing your weights
up especially when doing bicep curls or the military press. Lower the weights s
lowly, taking about 3 seconds instead of letting gravity pull the weight down. Y
ou must fight gravity to stimulate the muscles, if not, half of your effort is g
oing to waste. Another common mistake is when people arch their back when they a
re doing their bench presses. By arching your back, you are using your spine to
press the weight up. Your back must be pressed against the bench at all times fo
r the exercise to be effectively working on your chest! However you MUST arch yo
ur back when doing squats and deadlift.
With some exceptions, as a general rule, if you can lift a weight in good form f
or more than 10 reps, it is too light. Conversely, if you cant lift it more than
5 times in good form, it is too heavy.
To Grow Fast and Huge, You Must Perform Lower Body Exercises!
This is what most people dont realize. Your lower body makes up 60-70% of your mu
sculature. If you dont train them, not only will you look spider-legged, your ent
ire body will not grow as quickly and as large. Dont think that you can hide thos
e skinny legs in your pants! Most people do not train their legs because squats,
dead lifts and lunges can be very grueling exercises. But it is precisely becau
se of such intensity that you will produce more growth hormones when you sleep a
nd overall muscular development is stimulated.
EAT and EAT Correctly
Losing weight and building muscles cannot happen at the same time although there
are methods to do so and will be too technical to describe here. To lose weight
, you must have a caloric deficit. To build muscles, you must have more calories
, period! So do not be afraid to eat. Have plenty of protein, moderate complex c
arbs and some good oil like Omega, olive, flaxseed, fish etc., especially immedi
ately after a workout. That is when your body is most nutrient hungry and will a
bsorb whatever you eat very quickly. The longer you delay eating after a workout
, the less effective it will be. Even better, take quick absorption protein shak
es and high glycemic carbs during this time. The carbs will induce insulin produ
ction almost immediately and shuttle the protein to your muscle cells very quick
ly.
Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of yo
ur body weight. Spread your meals evenly throughout the day about 3 hours apart.
It is advisable that you have supplementation of Creatine, Protein, Multivitami
ns and L-Glutamine.
Yes, you will probably gain weight, but a lot of it will be muscle weight becaus
e muscles are heavier than fats. You may also gain some fats because of the extr
a calories consumed. Dont worry, it is a happy problem because the more muscles y
ou have, the easier the fats are to shed when you come to the cutting up phase t
o get those rippling definitions.
Easy isnt it? Now that you know the facts, the rest is up to your determination.

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