Fit and Cool

Easy Muscle Building Tips

If your training goal is to get toned or be healthier, then steady pace cardio and light weight lifting will get you to that goal.  But if you want to really grow big muscles, then these muscle building tips will help you in your weight room workout. 

These tips work with whatever muscle building program you are doing, see this article for more muscle building information

1.  Increasing muscle size requires well executed sets with heavy weights.  Using heavier weights works your muscles more, so you should rest longer between sets – one to three minutes.

2.  Do the same exercises you are going to do in your main training session – with reduced weight and fewer repetitions – as your warm up.  Only 5 – 6 repetitions are needed.  If you do more than this, you will build up lactic acid or possibly get fatigued.   Warm up does not mean stretch – stretching doesn’t prevent injury.  If there is a muscle you plan to work on and it is unusually tight, you can stretch to loosen that muscle – but stretches are otherwise not required.

3.  Don’t overanalyze every move you make.  Go to the gym, complete the exercises as best you can and get stronger.  Then go home and don’t think about little things that may have gone wrong at the gym.  Stress keeps you from performing to the best of your ability.

4.  Both sides of a joint should be trained with equal volume during the week.  So during your training week if you perform two sets of biceps exercises, also do two sets of triceps exercises.  Every set of joint muscles you work should be worked this way.

5.  The most important tip is that you resolve that you are going to do whatever it takes to meet your goal of increasing your muscle mass.  If you don’t have time during the day for a workout, then wake up extra early every day to fit it into your day.  Decide that you will find two to three hours out of your week to dedicate to the hard work it takes to completely change your body.

If you follow these tips and work on a plan like the this one or this one you will be well on your way to your goal

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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