Basic Muscle Building Facts Covered

By Arnold Sylvester

Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.

This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.

They include:

1. Focusing on compound lifts is imperative.

These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.

The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.

2. Learn how many reps to perform.

Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.

You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.

3. Consistency is the enemy.

If there was one thing that held people back in the gym more than anything else, it's consistency.

The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.

4. Sleep is hugely important to increasing muscle size.

Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.

The majority of this recovery phase takes place while you sleep, so be sure to register at least 8 hours whenever possible. If you have consistently neglected your sleeping patterns over a prolonged period, you should expect to see very little return for your sweat in the gym.

Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.

These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.

About the Author:

Writer bio: Pick up more proven rules teaching you how to build muscle and how to implement high intensity interval training properly for maximum results via the free fitness blog from leading UK personal trainer Russ Howe PTI.

The Visual Impact Approach to Muscle Building

For someone looking to add lean muscle mass, the best strategy is to adopt the visual impact approach. This simple strategy is to first envision the kind of physique you want to possess, and then, devise a program to achieve that look. This is in direct contrast to the "I want to add 30 to 40 lbs. of muscle in 3 months... " approach.

Defining what you want to look like before you start focuses your effort. If your preference is to look like an action movie star or to possess a lean physique, then your approach will be very different than those wanting to be a powerlifter. A visual strategy discards the "I want XX lb of muscles... " mentality. What matters is how you ultimately look.

Assuming you have a vision of a leaner, more muscular body in line with an action movie star than a big, beefy bouncer; then you must plan your workout accordingly. You want to emphasize broad, square shoulders. You want narrower hips and slimmer thighs. You want decent upper arms, but upper arms with balanced forearms that do not bulge out at a 45 degree angle from the body.

Longer ago, Frank Zane suggested working your shoulders and back muscles together and prioritize your efforts to focus on building wide, square shoulders. A sample workout would be:

Day One

• Superset #1 - Seated Dumbbell Overhead Presses and Lat Pulldowns to the Front
• Superset #2 - Standing Dumbbell Side Lateral Raises and Lat Pulldowns Behind Neck
• Superset #3 - Standing Dumbbell Curls and Lying EZ Tricep Presses
• Superset #4 - Seated Wrist Curls and Reverse wrist curls
• Superset #5 - Ab Crunches with Hanging Leg Raises

Day Two

• Superset #1 - Front squats and Stiff-Legged Deadlifts
• Superset #2 - Incline Dumbbell Presses and Standing Calf Raises
• Superset #3 - Ab Crunches with Hanging Leg Raises

Because I am seeking to build a leaner, more muscular body; I have made very deliberate omissions in exercise selection that goes against the gain of conventional wisdom. There is no squatting. There is no prone bench presses.

I focus on the superset technique to up the intensity tempo and to keep the blood pooled in like areas (chest and calf being the noticeable exception) for greater pump. This is not your typical workout. But that is the point. First, establish the type of physique you want, and then you must devise a program that help you achieve that look.

By the way, for this routine, I would recommend 4 to 5 sets per superset. I would pyramid the weights and repetitions from 15 down to 6 or 8. I would not rest more than 45 or 60 seconds between supersets.

In conclusion, you must establish a vision or the visual impact of your physique first. And only then can you properly set up the workout routine you will need. That is the way to create the best looking body for you.

Visual Impact Muscle Building really epitomizes this philosophy of using bodybuilding to shape the physique you want. Going against conventional wisdom, Visual Impact Muscle Building may be what you need to achieve your fitness goals. Read more about it by clicking here.

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The Beginners Guide to Building Muscle

The thought of starting a new workout routine can be scary, especially when you start hitting the gym. Going to the gym can be extremely hard for someone new to working out. The equipment is new, you have to workout in front of other people, and most of all you are not sure which exercises you should be doing to get the maximum results that you are looking for. It is no wonder so many people who are new to workouts stop going to the gym after only a month or two.

Luckily for you, if you are new to working out there are a few steps that will start your path to building real muscle. When you follow these simple steps you will not only be able to see quick results, but you will find yourself feeling more confident, more healthy, and more excited about building muscle.

First, Set Your Schedule

Have you ever heard the phrase, "We are creatures of habit"? Well, it is true. Our bodies are designed to protect us, they are designed to make sure that we can do whatever we need to do when we need to do it.

Because of this, our bodies like to have a schedule in place. When you have a routine, your body gets used to that routine and it prepares you physically and mentally for that routine. This is why you find yourself getting up on the weekends at the same time that you would get up for work and why you seem to get hungry at the same times every day.

Working out is no different. Once you have developed specific workout times, and stuck to them for about a month, you will start to notice that your body automatically craves working out at that schedule.

Your workout routines will need to keep changing in order to keep building muscle, but you will have the desire to workout at the same times every week.

So your first step is to pick three to five days out of the week and designate these as your official 'workout days'.

Always Stretch First

When you are hitting the gym after a long day of work, it is very tempting to just rush through your workout, doing only the things that you need to do so that you can finally get home and be done with your day.

But as tempting as it is to just hit the gym and start your workout, you need to take the time to stretch out your muscles first.

Just giving yourself five minutes of good stretching will allow your muscles to get through a longer workout without feeling tired or drained. You should also stretch after your workout to be sure that you don't wake up with sore muscles the next day.

Start with 6 to 15 Reps each of 2 to 4 Exercises

Now that you know your workout schedule and the importance of stretching, it is time to figure out how you are going to be working out. You want to start by picking two to four exercises that will work one area of your body, (either the upper body or the lower body).

For instance, if you wanted to workout the upper body you could do bench presses, the row machine, and bicep curls. While working out the lower body can include lunges and squats.

If you are working out at a gym, maybe you could see if they have a 'free session' with a trainer. Even if you don't choose to keep the trainer, you can still get an idea of what your exercise routine should be.

Once you have your exercises picked out, you should do 6 to 15 reps of each. You should also be sure that you do the same amount of reps on each side. For instance if you do 15 bicep curls on the left arm you need to do 15 bicep curls on the right arm.

The thought of picking a new exercise routine can be a little intimidating, especially if you are new to working out. But if you follow these simple steps you will start seeing results in no time.

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Breaking Out Of The Muscle Building Rut

If you've reached a muscle building plateau, then it's time to shock your muscles. It is easy to get into a groove. And who has not hit a rut? We all have but the most successful people vault themselves out of that rut as soon as they find themselves in it.

Because another way to describe a rut is to call it a coffin with two open ends.

And to fall into a rut when you building muscle is terrible waste of time, resources, and effort. So, here are two tools for shocking your muscles out of the rut:

Giant Set

Blood and the nutrients that it carries builds muscle. We are talking about "the pump!" If you are not getting a great and consistent "pump, " then you are not building muscle. Giant sets are a great for engorging your muscles with copious amounts of blood.

Basically, you perform 4 to 5 exercises per muscle group without rest. For example, you would perform the following exercises without rest, going from one exercise to the other until you have done all 5 exercises:

1. Incline Dumbbell Presses
2. Prone Dumbbell Flyes
3. V-Bar Dips
4. Cross Bench Dumbbell Pullovers
5. Push-ups

At the end of the push-ups, you would rest about 60 seconds and begin the giant set over again. You would do a total of 4 sets. You would keep the repetitions around 12 initially, but will probably drop as you progress. For push-ups, you would just max out. The key is not to push heavier weights but to finish the giant sets and get that pump.

Obviously, your chest workout as described would be short. That's good in that you save time. Also, this is a very hard technique. You should use it for no more than a month to shock your muscles back to growth.

Reverse Pyramid

This technique is tremendous for blowing up the dam that is holding back the blood. And it is a simple technique.

• 1st set - Use weight heaving enough to do 6 full repetitions followed by 6 burns. Burns are half reps done at the end of a set. Burns are a favorite to the point of being a trademark for the Legendary Larry Scott.
• 2nd set - Reduce weight by 10% and repeat 6 X 6 repetitions
• 3rd set - Reduce weight by 10% and repeat 6 X 6 repetitions
• 4th set - Reduce weight by 10% and repeat 6 X 6 repetitions

You should rest no more than 60 seconds, or less, between sets. You will be a spotter and your objective is to complete the repetitions plus burns.

If you find yourself in a rut or a muscle building plateau, then judiciously use these tools to help you break out. Remember, the key is to achieve maximum muscle pump. The more blood you jam into your muscles, the more nutrients you deliver to your starving, aching muscles. And that is good.

Visual Impact Muscle Building is all about achieving the pump to maximize muscle growth. Learn the science of repetitions and muscle building to get lean and hard.

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How to Gain Muscle Mass - Powerful Tips

Studies show that people who gain muscle effectively will also significantly lower their body fat percentage as muscles are more efficient in burning fat, leading to lowered risks of obesity and other weight related problems.

In order to grow muscle mass, you must exercise, although there are many arguments on how you would like to proceed, and this is depending on what type of muscle growth you would like to achieve. This article describes the two methods in detail, as well as other techniques that would teach you how to gain muscle mass fast.

• Lighter Weights, More Reps:

If you want to gain muscle that is more toned and lean in appearance, then this method is for you. By lifting weights that are around fifty to sixty percent of the maximum weight that you can carry, and by repeating the motions about ten to twelve times for three sets, you can promote lean muscle growth.

This type of exercise is used by most athletes that want to have a more athletic build muscle without hindering their agility or flexibility. Individuals who build muscle in this way will have a more ripped look while still maintaining a more slender shape.

• Heavier Weights, Less Reps:

Lifting weights that are about eighty percent of your maximum capacity for three sets at five reps per set is recommended if you want to achieve hypertrophy, which is what happens when muscles are enlarged. If you want to gain muscle that is bulky and have increased strength, then this the routine for you.

Weightlifters and professional body builders use heavier weights and do fewer repetitions in order to increase their bulk, and although they are much stronger in general as compared to leaner people, they often have to sacrifice speed and agility as well as flexibility for this type of look.

• Supplements:

Protein shakes are said to be able to help in order to help develop muscles as well as promote faster recovery after workouts, while supplements such as creatine aids in providing additional energy. These products would help you get the most out of your workouts and would enable you to build muscle much faster.

However, most supplements and products are expensive, and almost all of the ingredients found in these items can be acquired by the body by eating a balanced meal with the proper balance of proteins, carbohydrates, and fats.

• Some Warnings:

If you are serious about your desire to gain muscle, then you must be very determined by going to the gym regularly and following the proper exercise regimen. Results are not overnight, but you will definitely see the difference after a month or two.

Also, make sure that you rest at least a day between workouts in order to let your body recover.

Of course, never train while injured and consult with a doctor or personal trainer before you try any exercise program. Follow these tips so that you will know how to gain muscle mass safely and effectively.

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