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Read 7 Rules for Creating the Most Effective Body Building Program
There are 7 rules you must follow to create the most effective muscle building training program if you are a skinny guy wanting to bulk up.
How to select exercises: Choosing exercises that use free weights and bodyweight is the best way on how to bulk up fast. Never use the machines. You need a good range of motion to strengthen muscles and joints. Also go for the heaviest weights that you can lift over 5-8 reps.
How many sets to do per workout: Skinny guys will do well with less number of sets - 12 to 16, that's all. This will allow you to recover well for the next workout. Lesser stress and lesser chance of overtraining means you can work out with heavy weights without worrying about sore muscles and fatigue after each workout.
How many sets per exercise: Most intermediate and advanced exercisers are recommended 1-3 sets per exercise. However beginners need to do 3-5 sets to get going especially if they are not used to exercising.
How many reps to do per set: Many muscle building programs are based on the 8 to 12 range of reps but such lifting with lighter weights is not at all beneficial to stimulate a spurt of muscle growth. Skinny guys need to lift much heavier weights that can be lifted only up to 5 to 8 times. Stick to this range to get off the blocks faster in piling on the muscle mass.
How fast should be the reps: High rep speed is recommended for the hard gainers. Slow concentric and eccentric will not help at all. Although the lowering of the weight (eccentric) must be controlled, it should be over in 2 seconds. Don't count and slow down the process.
How long to rest between sets: Short rest intervals (between 45 seconds to 90 seconds) are for the beginners as they don't tire out their core motor units. As you gain in experience and begin recruiting a large number of muscle fibers, you'll need anything from 2 to 4 minutes of rest between sets.
How long to train in one session: Never go beyond 30-45 minutes in one session. This is the optimum duration of a training session for testosterone to build up to peak levels. Any more than that and cortisol (catabolic hormone) will start eating away your muscle tissues.
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