6 Pack Abdominals

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 actually inhibit muscle gains because at this point a hormone is produced that limits the muscle building process, train for less than 45 minutes and the hormones level is about correct for building muscle.

2) Follow a ’see food’ diet. Often you hear that you should just eat as much as everything as you can. Well of course we need extra calories to add muscle mass but do you really believe that stuffing yourself full of E numbers, fatty red meats, fast food, simple carbs (sugars) and so on is going to be healthy for you long term. Of course not stay with the nutritious muscle building foods and these will then make sure that you develop lean muscle mass and prevent your body suffering long term health problems.

3) Isolation muscle building exercises. That refers to exercises such as tricep presses that place focus on one individual muscle alone. Your time and energy could be put to use a lot better. 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 avoid aerobic stuff as it uses up valuable calories that could be used for burning muscle. yes this is true but come on there is a sensible balance here. Sure get big but do you want to be huge and not be able to walk up a few flights of stairs without panting. In order to preserve long term health then do aerobic exercise 2-3 times a week and simply make up for this by eating more.

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. Over training is probably the biggest cause for lack of progress. One to two workouts a week for each muscle group should sufficient fro most people.

7) Give up. Too many bodybuilders quit just because there muscle growth eases up a bit. 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 massive!

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When building muscle up without even knowing it you can put your self at serious risk of injury, illness and dramatically restrict your progress. 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. Such traumatic incidents can easily be avoided by adhering to the following guidelines. 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. One side can be made heavier by just a slight looseness of a collar. The heavier side will drop down and the weight disc can slip further and drop off. When this occurs that side of the bar will be extremely light and leveraged upwards by the heavy side. The barbell will then swing through the air and could do some real damage to people or equipment!

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 occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.

3) If you are ill stay away from the gym. Sounds really obvious but I have lost count of the times I have seen people coughing and spluttering through a gym session with a fever. More often than not the trainer beats none of their best scores and only lands themselves in bed for a few days. 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) Maintain correct technique. If you do exercises with poor form like swinging barbells using bodily momentum then you risk serious injury but and will also not make much progress due to that fact that you won’t be targeting the muscle group specifically enough. Always use strict form.

5) Do not do too much. It is very common when motivation is high especially for newbie’s that you want to lift weights as often as possible. This motivation is good but training everyday or even every other day will probably be too much for most people unless it is a split routine. You will actually weaken your muscles if you workout again when they are not yet fully recovered.

6) Not dieting properly. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. You will be wasting your time in the gym if you are not taking on board enough calories to support muscle growth. Throughout the day consume high quality meals.

7) Boasting to you gym partner. Trying to lift more and more weight to beat your mates can be fun yet can also end in disaster. 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 more motivating for you and reduce your risk of injury.

Warm up enough. If you fail to do your muscle are more likely to snap and give-way. This can keep you out of action for weeks or possibly even 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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