How To Set Up Your Muscle
This article will show you how to set up your muscle building routine to get the best results possible in the least amount of time.
1. Before hitting the weights in your muscle building routine, warm-up on a cardio machine for 5 minutes prior to hitting the weights. You do not want to start cold. You will not be as strong or as energetic. Warm-up for 5 minutes and then begin your weight training.
2. Start your first exercise with a very light, easy set of ten reps. Never warm-up to the point of failure or exhaustion. You will be expending much needed energy if you do, energy that will be needed for the last heavy sets.
3. The next set (or two, for heavy, demanding exercises like squats and bench press) should be to get your muscles ready for an increasingly heavier weight that's to follow. If you went from a light warm-up to your heavy sets, you would risk injury and not be as strong. So progress into your heavy sets with a moderately heavier set for six to eight repetitions or less.
4. After the weight acclimation set comes either one or two heavy sets. If done correctly and with enough intensity, you should never need to do more than two heavy sets. If you can do three or more heavy sets, the first two were either not heavy enough or not intense enough.
5. Each heavy set will consist of low repetitions. This lower rep range is extremely important. For either men or women, you must stay with low reps in order to gain any lean muscle. A muscle will only grow and get stronger if it is forced to do so.
This is our way of forcing it. As we lower the amount of times we have to lift a weight, we should in turn be able to increase the amount of weight lifted. More reps at a lighter weight will not do it. If you can lift ten repetitions on your heavy sets, then they are not heavy; the weight is too light to create overload and muscle fiber stimulation.
6. Make sure your workouts are under 45 minutes. Keep them closer to 30 minutes. This is important for several reasons. First, it is easier to focus intensely for 30-45 minutes than it is an hour or more. Harness that power of focus.
7. Rest at least 1 minute in between your lighter sets and at least 2 minutes between your heavy sets. Many people mistakenly believe that if they speed up their muscle building routine by not stopping in between sets, they will increase the likelihood of fat-burning.
What you're really doing is increasing the likelihood of never getting stronger or more muscular. When you do not rest between sets, your energy levels have not been replenished enough to handle the weight that is about to come. If you are not as strong or stronger on your next set, you have in fact, negated any potential overload and have wasted your set. You must feel strong enough after one set before you try doing another. Think of a set as a certain high point. If you do not hit that same point, or better yet, go above that point on your next set, you have not gained anything for doing it.
8. Train only one or two muscle groups per muscle building workout. It is extremely hard to focus when you are training more than two muscle groups. It is extremely hard to train intensely when doing more than two muscle groups. When you train more than two, the muscles towards the end of your workout are getting cheated because the most energy is being spent on the first muscles.
9. Train each muscle group only once in a five to seven day period. Never think that training a certain muscle more than once a week will lead to better results. The opposite is true, the more you train a muscle group, the more tired and fatigued it becomes. Take a full seven days in between training a specific muscle group.
These are the basics of structuring your muscle building routine. Each and every principle outlined above has a distinct and important reason for doing it.
Here's a powerful muscle building routine that's guaranteed to help you pack on more muscle mass in a lot less time.