How To Choose Exercises To Create A Body Building Program
If you want to transform your skinny body into a huge mass of muscle then you need to learn how to make your workout more effective so you get quick results. Here are seven body building tips that will help you meet your goal.
Best exercises. When you are striving to build huge muscles, stay away from weight machines. You will get better results with free weights or using your own body weight as resistance. The reason for that is those types of exercise give you full range of motion which helps you build strong joints and muscles. Another important body building tip is to use the heaviest weight you can manage so you can stress your muscles and spur growth.
Sets per workout. Less is more when it comes to building muscle. You should aim to do a max of 12 to 16 sets each workout session. This will allow you to build muscle faster while having a better recovery time. This means less soreness and no overtraining that slows down muscle growth.
Number of sets per exercise. Beginners at body building should aim for three to five sets of each exercise in order to stimulate muscle growth. After your muscles have developed, you can drop down to one to three sets of high intensity exercise.
How many reps to perform per set: Most muscle building programs promote the 8-12 rep range but it is a much generalized range that doesn't help skinny people grow any muscle at all. Use much heavier weights and get into the 5-8 rep range to stimulate muscle growth. Hypertrophy happens only with heavy stress that is not very repetitive.
Rep speed. It is often advised for body builders to use slow and steady reps but this is not as effective for the beginner that has underdeveloped muscles. To really promote muscle growth as quickly as possible, you should do reps quickly. However it is important to maintain good form and not be jerky. Allow one second for the lift and two seconds for lowering.
Resting between sets. Body building beginners should allow 45 to 90 seconds for resting between sets. This is much shorter than the rest time recommended for body builders who already have big muscle mass. As your muscles grow in size and your endurance and strength improves, you should allow at least two to four minutes between sets for recovery.
Training session time. The ideal training time is 30 to 45 minutes. That is all that is required for testosterone to build to peak levels. If you exercise longer than that, cortisol will work against you and tear down muscle tissue. - 17268
Best exercises. When you are striving to build huge muscles, stay away from weight machines. You will get better results with free weights or using your own body weight as resistance. The reason for that is those types of exercise give you full range of motion which helps you build strong joints and muscles. Another important body building tip is to use the heaviest weight you can manage so you can stress your muscles and spur growth.
Sets per workout. Less is more when it comes to building muscle. You should aim to do a max of 12 to 16 sets each workout session. This will allow you to build muscle faster while having a better recovery time. This means less soreness and no overtraining that slows down muscle growth.
Number of sets per exercise. Beginners at body building should aim for three to five sets of each exercise in order to stimulate muscle growth. After your muscles have developed, you can drop down to one to three sets of high intensity exercise.
How many reps to perform per set: Most muscle building programs promote the 8-12 rep range but it is a much generalized range that doesn't help skinny people grow any muscle at all. Use much heavier weights and get into the 5-8 rep range to stimulate muscle growth. Hypertrophy happens only with heavy stress that is not very repetitive.
Rep speed. It is often advised for body builders to use slow and steady reps but this is not as effective for the beginner that has underdeveloped muscles. To really promote muscle growth as quickly as possible, you should do reps quickly. However it is important to maintain good form and not be jerky. Allow one second for the lift and two seconds for lowering.
Resting between sets. Body building beginners should allow 45 to 90 seconds for resting between sets. This is much shorter than the rest time recommended for body builders who already have big muscle mass. As your muscles grow in size and your endurance and strength improves, you should allow at least two to four minutes between sets for recovery.
Training session time. The ideal training time is 30 to 45 minutes. That is all that is required for testosterone to build to peak levels. If you exercise longer than that, cortisol will work against you and tear down muscle tissue. - 17268
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