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Below in plain English, is the best way for you to structure a weight training routine so that you can gain lean muscle mass in a short time span.
Before you hit the weight racks, you should perform a 5-minutes warm-up in a cardio machine. This is much better than starting off cold, since with a cold start you will be lacking in both strength and energy. So make sure that you warm up for 5 minutes, and then you can begin your training.
Start out very light with your first exercise and do a simple ten repetitions. Never warm yourself up to the point of exhaustion. You will need to use as much energy as possible for your heavier sets.
Your next set, should be heavy and should be exercises like squats or the bench press, and should be an acclimation set. The main purpose of this is to prepare your muscles for the increasingly heavier weight your going to be lifting later in your set. If you were to try and go straight from your warm up to your heavy sets you would be at greater risk of injury. So utilize increasingly heavier sets of six to eight repetitions or less.
Move on to one or two heavier sets following your acclimation sets. When done correctly and with the proper intensity, you shouldn't need to do more than two heavy sets. If you are able to do three or more heavy sets, it means that you weren't using heavy enough weights or the set was not intense enough.
AS you begin your workout, each muscle group you target, you need to start with two heavy sets, but as your workout progresses you may only need to be doing one heavy set, providing that you are using the proper intensity and weight.
Your heavy sets should be four to six reps. A lower repetition range is very important. Whether you are a man or a woman, sticking to low reps is the best way to gain lean muscle. After all a muscle will only grow and get stronger if you force it to do so.
You need to be able to increase the weight lifted you should be able to lower the amount of times you lift it. This is the best way of forcing it grow.
More repetitions, at a lower weight will not help you gain lean muscle mass. If you are able to lift a heavy set more than ten times, that it is not actually heavy enough. If the weight is too light it will not create muscle overload or fiber stimulation. Therefore there is not much point in doing ten repetitions throughout the entire workout.
You need to pick a heavy enough wait that you will fail to lift it within the range of four to six repetitions. This will cause a greater amount of muscle growth than you have ever been able to attain.
Do your best to keep your workouts under forty-five minutes, and closer to thirty is better. There are several reasons why this is important. It is easier to focus your intensity for thirty to forty-five minutes than it is for an hour. Hold your focus.
Hormones that assist in the process of building muscle peak at around the thirty-forty five minute mark, so you need to make the most out of this muscle building window. If you continue to work out for two long your hormones will drop off dramatically and end up releasing hormones that actually destroy muscles.
You need to rest for a minimum of one minute in between your light sets and a minimum of two minutes in between your heavier sets. A lot of people mistakenly think that if you speed up your weight training work out and not take rests it will greatly increase the likelihood of burning fat.
What you are actually doing by speeding up your workout is increasing the possibility that you won't actually get stronger or build more muscle. When you rest between your sets you are able to replenish your cellular energy and then you'll be able to handle the weight of your next set.
If you aren't stronger on your next set it means that you negated the potential overload you're looking for and it means that you have wasted your set entirely. You need to be strong enough following one set in order to undertake your next set. Your sets need to be viewed as a certain high point.
If you can not hit that point or push through it, you have not truly gained anything from doing it. If you can not hit that point or push through it, you have not truly gained anything from doing it. You need to remember that you do not try and burn fat when you are weight training. Cardio is for weight loss and that should be done on a different day. Each needs to be focused on, on different days.
You need to train only one or two muscle groups per workout. It is extremely hard to focus when you are trying to train any more than two muscle groups. It is extremely hard to train with proper intensity if trying to train more than two muscle groups. When you train more than two, the muscles that you are working at the end of the workout are not going to get the full intensity that is required for actual gains, because you have used up your energy on your earlier sets.
Muscle Building Program Article Source:http://www.articlesbase.com/muscle-building-articles/gain-lean-muscle-mass-1239804.html
Muscle Building Program Recommended - For all those who want to learn how to gain weight & build up muscle fast, we have the answers for you.
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