Bodybuilding Workout

Posts Tagged ‘build muscles up’

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle.

2) Eat lots of all types of food. Frequently you hear others say to consume as much of all types of food as you possibly can. Well sure we need excess calories to build muscle mass but do you really think that stuffing yourself full of E numbers, simple carbs (sugars), fatty red meats, fast food and so on is going to benefit you long term. Of course not, stick to sensible nutritious foods and you will put on lean muscle mass and save your body from long term health problems too.

3) Isolation muscle building exercises. That refers to movements such as tricep kick backs that isolate one individual muscle alone. This is not an efficient use of time and energy. Stay with compound multi joint exercises such as squats, pull ups,presses and so on. These exercises stimulate muscle growth in more than just one muscle at a time.

4) Do not ignore aerobic exercise. I’m sure you have heard that you should steer clear of aerobic stuff as it consumes valuable calories that could be put towards building muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big, but do you really not want to be able to walk up a few flights of stairs without losing your breathe. For long term health include aerobic exercise 2-3 times a week in your program and eat more calories to make up for this energy use-age.

5) Switch exercises a lot. You may know that variety keeps the muscles growing, that is true but at the same time not allowing your muscle to establish an exercise groovecan also stop you from making the progress you otherwise could do. Stick with an exercise for a couple of months before dropping it.

6) Lift too often. A major cause of limited muscle building progress is over training. One to two workouts a week for each muscle group should sufficient fro most people.

7) Stop trying. Way too many people stop working out just because there muscle growth eases up somewhat. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get huge!

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When trying to build muscle up it is very easy to get carried away and sabotage your own progress and also to put yourself at risk of injury or illness without even realising it. Sure it is fantastic that you wish to train and build muscle up but at the same time just one single injury, one moment of carelessness can put you out of action for weeks or months and with consequences related to both health and financial matters. With this in mind the following guidelines are provided so that you can say away from such traumatic incidents. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. If one is even slightly lose it can unbalance the bar making one side heavier. The heavier side will force it’s way down and the weight disc may slide even further until it drops off. If this happens the heavy side will force the light side to be thrown upwards. real damage could be caused to people or equipment as the barbell is flipped mercilessly through the air!

2) If you are doing one rep maximum lifts then do so with a spotter. This is someone who can aid you should you not be able to push or lift the bar back up. The last thing you want to happen is to get stuck underneath a barbell and have it pressing into your body, sounds stupid but I’ve seen it happen.

3) If you are sick keep away from the weights room. Seems too obvious but I regularly see people who are clearly suffering from a high fever and cough splutter, there way through a training session. Most commonly the session produces no personal bests and the next few days are spent in recovering in bed. Exercising actually for a while at least lowers your immune system so if you are already feeling ill then by exercising you give the illness the ideal opportunity to take a bigger hold of you.

4) Ensure correct technique is always used. If you perform exercises incorrectly like swinging barbells using your body’s momentum then you not only risk serious injury but you will also make little progress as you aren’t targeting the muscle group well enough. Use strict form all the time.

5) Don’t do too much. It is very common when motivation is high especially for those new to bodubuilding that you wish to weight train as much as you can. This motivation is fine but working out everyday or even every second day will likely be too much for the majority of people unless a split routine is used. You will more than likely weaken your muscles if you do another training session before they have full recuperated from the last session.

6) Not dieting properly. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. If you do not consume enough calories then you are not going to be able to support muscle growth and will therefore be wasting your time in the gym. Consume throughout the day high quality foods.

7) Trying to impress your friends. Attempting to more than your mates can end with disastrous results. It is much more productive to try to beat your own personal best scores. Record your workouts in a training log so that you know what your personal best to beat is. This will be much more fruitful and reduce your risk of injury.

Adequately warm up. If you do not then your muscle are far more likely to tear and get damaged. This can put you out for weeks or months. It is very simple to do, 5-10 minutes cardio, stretching exercises followed by a few warm up reps will do fine.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not build muscle up happily and safely where ever you train.

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