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Muscle Building Information |
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Scientific Principles For Effective Muscle Gain
It's an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind. Below you will find Scientific Guidelines for strength training that have always been around but are not followed by many training systems these days. 1. Limited Energy Level A strength-training program should be short and simple as you only have a limited amount of energy per training session. Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial. What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available. Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout. The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible. 2. Progressive Overload Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training. The two most important points are: · Complete your exercise with perfect technique · Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what there used to) Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength. When I say "normal demands," I mean what level of stress/strength your body is used to now. An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part. Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger. Remember to always use GOOD TECHNIQUE. Technique must never be sacrificed for extra load. 3. Training Frequency The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate. What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars. The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't overtrain. 4. Over-Compensation Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle. Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth. 5. Exercise selection for intensity I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements. These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group. By using these exercises your whole body will be worked hard. 6. Visualization Over my 20 years in the industry, I've noticed that this area is by far the most neglected by mainstream health and fitness professionals... Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things. By training your mental state as well as your physical body you can even further progress in muscle growth. Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at http://www.maximumfitness.com/
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RELATED ARTICLES
Know Your Muscle Building Exercises - The Shoulders Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. Machines VS. Free Weights II Machines are bad, there I said it again. How many of us join health clubs or purchase expensive home exercise equipment under the notion that the machine will protect our back, make the exercise easier or guarantee your results quicker. How to Build a Bigger and Better Chest Creating a larger more powerful chest is difficult but if you follow this easy workout you'll see results in no time.Each of the chest exercises listed should be done with proper form to not only avoid injury, but the better your form is, the better results you will get. Is Your Muscle Building Potential Limited By Your Genes? It is clear that certain traits are handed down to us by our parents and unfortunately our ablility to grow muscles beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique - it just means that some people will inherit a greater abundance of the favored physical characteristics than others. How Long Should You Rest Between Muscle Building Sessions? In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond. Muscle Building Training Tips For Beginners (*) Proper bodybuilding exercises technique.First steps in muscle building training are easy. Muscle Gain Visualization Tips Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don't use their minds to help in the process. Strong To The Core of Your Being - The Benefits Of Core Training If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation, "the core." Strengthening the core can realize tremendous benefits to anyone regardless of his or her training experience and can do so very quickly. Building Muscle Mass With A Power Cycle Building muscle mass with a power cycle. Desperate for pounds of new muscle? Forget the isolation exercises, for get the weight training routines that have you going for the pump, the burn, flushing the muscle with blood, or any of that other nonsense. The Role Of Repetitions In Your Muscle Building Program Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye. Want to Do Everything Better? Build A Strong Core Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. Are Prohormones A Safe Alternative To Anabolic Steroids? Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become popular in recent years as safer alternatives to anabolic steroids, but two questions need to be answered: 1. Are they effective in stimulating muscle growth? 2. Lifting for the Love of It! Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all. Muscle On The Brain "A six-week cycle's gonna cost ya $170, lady -- you wanna know how to use 'em?"This was the bit of flotsam I picked up in the interest of leaning what families with teen boys face during last week's National Family Week focus on family fitness and health.Call it the afterglow of the Summer Olympics or an offshoot of Extreme Makeover, or; heck, it could be the impact of Hollywood stars and singers with sexy six-packs. Enough Already! Stop Coming Up With New Weight Loss Programs... Great weight loss techniques are completely worthless.That's a true statement 99. Reasons Why Leg Training Should Not Be Ignored As a modern weight lifter or body builder, I want you to picture something. Picture yourself as an extremely musucular person with very little body fat. Bodybuilding Protein What helps make comedy also builds muscle?This is key to getting the most out of your bodybuilding protein intake. There's not much point in stuffing down that half chicken and protein shake?only to roll over and have a nap. Water Makes Muscles More Elastic?! Before you say, "yeah, yeah, yeah I know to drink 8 cups a day and live until a hundred. Boring, heard it all before" and close the page? your best bet would be to read on, for what you are about to learn may indeed not only broaden your circle of knowledge, but save your life. Make Sure To Rest For Muscle Growth One of the best pieces of exercise advice is to make sure you know that your muscles grow when your resting not training. That's right, you don't actually get bigger and stronger when you're in the gym. How To Avoid Injury From Poor Exercise Performance! Another key secret is your exercise form. Perfect form is critical when performing any specific exercise in your own routine.
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Elliptical Workout vs. Treadmill Workout 12/04/08
by: Gary Gresham
An elliptical workout differs from a treadmill workout in a few ways. Both will give you an aerobic workout but an elliptical trainer will work different muscle groups than a treadmill.
While both are excellent choices, they do have distinct differences. By knowing the difference, you can decide if an elliptical workout, the treadmill workout or even a combination of both works best for you.
Elliptical Workout
When comparing an elliptical workout to a treadmill workout the first thing you will notice is the elliptical trainer has much less impact. This low impact is especially good for people with joint, knee, lower back or hip problems.
An elliptical workout also works the upper and lower body simultaneously which makes your heart rate climb faster than with a treadmill workout. The elliptical trainer works your legs, back, shoulders, chest and your arms making it a total body workout.
Another great feature of an elliptical workout is you can add variety by pedaling backwards. This backward pedaling motion targets your lower body quadricep muscles.
Treadmill Workout
A treadmill workout can also give you an excellent aerobic workout and a lot of people still prefer it to an elliptical workout. If you prefer to run, jog or walk to exercise it's obviously a smarter choice.
If you are just beginning to workout or just don't want a total body workout a treadmill workout might be perfect. Most treadmills offer a different intensity level that you can increase as you get more fit.
A treadmill workout provides a different variety over an elliptical workout by allowing you to run, jog or walk on an incline. While it is a less intense workout, it is a great way to burn fat while promoting good cardiovascular health.
Even though treadmills remain the number one piece of fitness equipment sold today, elliptical trainers are quickly becoming very popular. With more and more health clubs adding more elliptical trainer machines, more people will try elliptical workouts.
Both elliptical workouts and treadmill workouts will build bone density, burn fat, promote good cardiovascular health and increase your energy level. The important thing is to workout on a regular basis whether it's at home or in a gym.
If you are looking to purchase a treadmill or an elliptical trainer, the bottom line is, you usually get what you pay for. There are great values especially online but it just makes sense to get quality equipment that will last.
Whether you prefer a treadmill workout or an elliptical workout choose the one that you feel is right for you. That way you will work out more often, lose more weight and be much healthier.
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About The Author
Gary Gresham is the webmaster for http://www.treadmill-info.com where you can find valuable information including ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more treadmill and fitness related articles go to: http://www.treadmill-info.com/articles_1.html
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