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Top 5 tips for muscle building workouts

Mar 21, 2008
Prior to enrolling in a muscle building program of your choice, you need to identify your goals and set realistic targets. Besides this, you must also eat right, maintain an optimum workout regime, take ample rest between workouts, and stay motivated in order to succeed in your muscle building program. Here are a few useful tips to help you succeed -

Tip 1 - Warming up and cooling down: You can include 5 to 10 minutes of warm-up exercises daily before you begin your workout. Warm-up exercises can include cycling, brisk walking, jogging, swimming, knee lifts, or arm and trunk rotations. You may also consider other forms of low intensity exercises that encourage movement of all body parts.

After the completion of your workout, allow your body to cool down by doing slow walking or slow jogging. Cooling down is a very important, and yet the most ignored aspect of a workout. When you do a cool down exercise, you are actually regulating your heartbeat and gradually bringing back your body to its normal state. It also eliminates the risk of fainting due to the accumulation of venous blood in the body's extremities.

Tip 2 - Stretching exercises for your muscles: Cultivate the habit of stretching the muscles in your body at least once or twice a day for about 10 minutes. Initially, you must stretch only as much as you can. Gradually, begin to stretch a little more or hold in the stretched position for a little longer. Remember to breathe freely and never hold your breath as you stretch and relax. Stretching exercises can either be performed before, during or after the weight training session. Irrespective of whenever you do it, stretching greatly improves the flexibility of your body.

Tip 3 - Ensure full range of motion and natural path of your muscles: Whenever you perform any exercise, aim at deriving maximum benefit from it by working the muscle from the fully stretched position to the fully contracted position during every single repetition of the exercise. This will ensure that your muscles grow strong and powerful. Also make sure that you are following the natural path of your muscles during your workout, instead of adopting unusual postures or angles so that you gain maximum benefits from your workout and also avoid injuring yourself.

Tip 4 - Progressive overload: If you want to stimulate the growth of your muscles, you must learn to exert your muscles a bit more than your previous workout, a technique known as 'progressive overload', which is usually done by gradually scaling-up the weights used, or by increasing the number of repetitions performed.

Tip 5 - Switch to split training: Split training involves "splitting" the major muscles in your body into different groups. You focus on one muscle group on just one day of the week and allow it to rest for the rest of the week. For example, you can perform all the upper body exercises during one training session and then workout your lower body during the next exercises session. The best thing about split training is that you can train different parts of the body everyday and still give your muscles enough time to recover from the stress of the workouts. This should be followed by exercises for developing muscular strength and endurance.

You might not be able to give your 100 % during all your workouts. But don't let this dilute your spirits and enthusiasm. Just take some time off and return to the gym the following day with increased vigor. If you try to inculcate these aspects in your training regimen, you are sure to be happy with the results of your muscle training program.
About the Author
Personal trainer/bodybuilder, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly recognized, extensive muscle building package.
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