Proven Techniques For Your Workout ProgramsBy Shawn Lebrun
Use these proven and effective strategies in your workout programs to build muscle mass and gain strength.
If your goal is to put on as much mass as your genetics will allow, consider the following tips in your workout programs. First off, in order to gain muscle you may also need to gain some fat. This may sound discouraging but there are ways to keep the fat weight to a minimum.
Get yourself in tune to eating about 500 calories more each day, and be sure to spread meals out to 5 or 6 daily. Be careful though, most athletes try to get these extra calories through fat sources.
It's best to get these calories predominantly from lean sources of protein (e.g. chicken, whey protein, etc.), with some complex carbohydrate and essential fats thrown in the mix.
Make sure the extra calories are coming from the recommended percentages of fats, carbohydrates, and proteins. An increase in body weight of roughly 0.5 to 1.0lbs. per week is a reasonable goal. Anymore weight gain than that and you're risking the dreaded spare tire.
For maximal gains in muscle mass from your workout programs, keep your reps between 5 and 12 and switch reps schemes every 3 to 4 weeks. This will keep the muscle guessing on what you're doing to it and keep you from overtraining. Now, here's the part that is guaranteed to get some of you hopping mad.
DON'T TRAIN HEAVY ALL THE TIME. In other words, if you're training with reps of 10, don't train till failure every time you lift. And I don't care if you're natural or not. Your body will increase faster if you switch training intensity between light, medium, or heavy.
Trust me, it works. You'll feel better, stay hungry for the gym, and you'll keep injuries to a minimum. If your main goal is mass, mass, mass, then I would keep aerobic training in your workout programs to a minimum. In fact, you may just want to keep aerobic training out of your training completely. I wouldn't do anymore than 20 minutes, 2 to 3 times per week.
If you are like most people out there, whether you're a gym rat or a coach potato, then gaining muscle and losing fat is what you dream about. Of course, gaining muscle and losing fat is as difficult as getting a politician to tell the truth. You need to know dietary habits and needs. f you're a nerd who needs numbers, than keeping track of your calories, proteins, carbs, and fats may be warranted.
In other words, are you getting the correct percentages from protein, carbohydrate, and fat? How many calories are you taking in? Do you need to decrease calories, stay the same, or increase? This all sounds like a whole lot to figure out, but its not too bad.
Keep track of your food for 2 days during the week and 1 weekend day. Then get yourself a chart, computer program, book, whatever... that gives you the low down on what's in each of the foods you eat. You could probably find these things at your local bookstore. Another suggestion would be to look up a sports nutritionist in your area that could help you.
"Nutrition is a big part, but what about your workout programs," you ask? Well, that's next. Your workouts should include resistance training along with aerobic work. Now, for the people out there that are fearful of getting "too big," don't worry.
You're not going to hit the gym today, roll out of bed tomorrow, look into the mirror, and realize you look like Dorian, Arnold, or Sergio. It's not going to happen. The fact is, the more resistance-training you do, the higher your metabolic rate. That means you'll burn more calories whether working out or watching television.
You're resistance training should consist of reps between 6 and 12. Include light, medium, and heavy intensity days. Change your rep schemes around each week to keep you fresh and to keep you on track for making gains. Keep your lifting routines at 30 to 45 minutes max.
Also, keep aerobic work to 20 to 30 minutes, 3 to 4 times per week. Keep your heart rate in the 60 to 90% of heart rate max for best results. Be sure to lift first and do aerobic work second. The lifting gets glycogen levels to decrease so that you may burn more fat when doing aerobic work.
Use these workout programs to gain the most muscle mass and lose the most body fat in the least amount of time
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