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Schedule for Muscle building

Mar 21, 2008
In order to gain maximum benefits out of any exercise program, it is always important to have a properly structured plan. Some of the rewards associated with a good exercise schedule include reducing stress, increasing muscle strength and flexibility, providing strength to heart, improving sleep patterns and also building self-confidence.

Many bodybuilders, particularly those who are beginners, must design a good exercise schedule that fits their requirements and is not very stressful for them. They can do this in consultation with a physician and trainers at the gym, who can guide them as to what would be safe and most effective for them.

There are several important aspects that determine a perfect workout schedule for muscle building. These include the type of exercise, duration period, workout intensity, frequency and number of repetitions and also the resting period between every workout.

Generally, experts recommend that instead of isolation exercises, every bodybuilder must go for compound movements such as squats or barbell bent rows, because these exercises work not only your target muscles, but also strengthen the other supporting muscles. You must focus on the major muscle groups inside your body such as your chest, back, abdominals, shoulders and arms, and legs and buttocks.

Each muscle type can be focused upon exclusively by using specific exercises meant for strengthening these muscle groups. While exercises such as dumbbells and shrugs are ideal for working out the arms and shoulder muscles; squats, leg extensions and hamstring curls are useful for developing and strengthening the calf muscles and other leg muscles.

Strength gained by a muscle within a specified time is dependent on how many sets or repetitions an exercise is performed by an individual. This is determined on the basis of current fitness level of the person performing the exercise. Individuals, who are novice to weight training exercises, should always start with a couple of sets per exercise. They should continue in such way for 2-3 months. Exercise intensity should be gradually increased over a period of time depending on the requirements.

Another important thing to remember while doing a weight lifting exercise is to follow a correct technique and to establish a proper form. Incorrect postures or an improper technique can result in a serious damage to the muscle that can even be life-threatening. In this regard, one should always seek the assistance of a certified personal trainer or a health instructor.

An essential fact to be included in a good muscle building exercise schedule is the rest period between sets and the rest period between workouts. For beginners, it is important to have adequate rest for 2 to 3 minutes between sets so as to provide the body with sufficient time to get adjusted to the schedule and also avoid any feelings of dizziness and nausea. A 2-3 days rest between workouts is essential to regain strength.
About the Author
Professional fitness instructor, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly recognized, all-inclusive bodybuilding course.
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