Make Muscles
Have you ever wondered how bodybuilders achieve the look
they do? If you talk to several strength trainers they will tell you the key is
to stick to the muscle building principles that work. There are several, of
course that are widely used and all bodybuilders may follow different ones. The
key is to find the principles that work for you and stick with them. While what
works for one bodybuilder may not work for them all, there are three main
principles that will always help you achieve the stunning physique you desire.
Principle #1:
train at a high intensity level. It has been shown that a high intensity workout
will really net you result quickly. If you want to bulk up this is definitely
the way to go. This does not mean training a few hours every day at the gym. In
fact, it’s quite the opposite. The longer your workout is the less intense it
will be and the more disappointed you will become when your muscles don’t begin
developing at staggering rates. The more frequently you work out, the less time
you’ll have between training sessions for recovery to take place. This can lead
to over training and injury, as well as a decrease in the intensity of your
workouts because you’ll be too fatigued to continue training properly. That is
why an intense workout must be brief. The more intense it is the shorter you
will train.
One way to measure intensity is by performing a particular
exercise in a shorter period of time. If your first muscle building workout took
40 minutes, you will set a subsequent goal to perform the same workout in less
time. You can do this by lowering the rest periods between each set or by simply
increasing the speed of your movement. If you next workout only takes 39 minutes
to complete, you’ve reached your goal effectively by increasing the intensity of
your workout.
Principle #2:
properly recover. This is the key to progress and will help you build muscle
faster. Many people believe the more you train, the more progress you’ll make
over time. This is simply not true when you are conducting intense bodybuilding
workouts. Here your muscle is actually gained between workouts when you are
resting instead of during them. The workout is there to break down lean muscle
mass while the nutrition and rest will take care of the actual muscle growth.
Principle #3:
overload or constantly push yourself to lift more weight. Slight changes week
after week will give you ample challenge without making the workouts especially
difficult. Be careful not to change it too quickly or drastically. A workout
that is too hard can cause your performance to not be up to par which will have
an effect on your overall results. The change should be gradual. Do something
slightly different than before during each workout and you’ll be able to add
enough variety to keep it interesting while pushing yourself that much harder.
One example of this would be adding more weight or maybe even a new exercise
from time to time. Listen to your body and you’re muscles will continue to grow.