The article "Muscle Building Program Basics" talks about fitness, it has been written by Shawn LeBrun.
Setting up your muscle building programs or routiens can be a
confusing subject. But it doesn't have to be.
Basically, you have to know what you want.
If you're a beginner
looking to tone up and add a bit of muscle, you will have to
start with a beginners muscle builidng routine.
If you've been muscle building for a couple of monhts and need a
muscle building program that's a bit more challenging, you'll
need an intermediate program.
On the other hand, if you're an experienced weight lifter
looking to try something different, you'll need specialized
muscle building programs.
It's a matter of finding out what you want and establishing your
goals. If you don't know what you want, than you will have to
sit down and figure that out.
How do you build muscle with weight litfing programs?
If you want to build muscle, you're going to have to use weight
resistance exercise like weight lifting. Weight lifting requires
the use of weight bearing equipment such as barbells and
dumbbells (free weights), and machines that use cables and
pulleys to help lift the weight.
You can also use body weight bearing exercises such as chip ups
and dips in your weight lifting programs.
If you are just
starting out, I advise you use a combination of machine and
free wieght exercises in your weight lifting program.
This will give your body the time it needs to adjust to the
different levels of stress that weight lifting places on your
body.
As you progress in your weight lifting program, it's suggested
that you add more free weight exercsies.
Free weights and
compound movements such as squats, bench press, shoulder press,
and bent over barbell rows apply a lot of stress on the
supporting muscles.
These exercises are often called multi-jointed exercises because
they employ not only the targeted muscle but the supporting
muscles as well. By using free weights and compound movements in
your muscle building prorgam you will challenge your body to
work harder and therefore make better muscle gains.
Adding more free weight exercises will increase the intensity of
your muscle building program. The result? Added overall power
and quality beef added to your frame.
Here are examples of compound movements to use in your muscle
building programs:
Barbell bent over rows Bench press Barbell shoulder press Dead
lifts Sqauts Close grip bench press
If you are just starting out, I advise you start with the
beginners weight lifting program and slowly progress to the
intermediate and advanced weight lifting programs.
Remember to always ask for advice if you are not sure about
certain exercises.
Gym staff is usually pretty good and will
provide you with quality advice regarding all aspects of weight
lifting.
What is a repetition?
Muscle biulding exercises consists of repetitions and sets. One
repetition cosnists of a series of muscle contractions with a
weight or movement such as one push up.
A sreies of repetitions is called a set. For example, 10
repetitions of push-ups is considered one set.
The number of sets perofrmed will depend on your current level
of fitness and goals. Beginners can only tolerate a cuople of
sets per body part. Anymore than one or two sets for a beginner
is certainly not recommended, as that can be counterproductive.
If you are a beginner to muscle building training, I advise you
design your weight lifting routine using light weight and higher
repetitions.
As you progress in your muscle building program, your strength
and muscle gains will be moderate but what you want to
concentrate on is form.
This is really important.
As a beginner, you want to preform the exercises with proper
form. This will be really important as you progress to the
intermediate and advanced weight liftnig programs.
As your form and style improves, you'll want to move to a lower
repetition range using heavier weights. Although you will want
to keep uisng the higher repetition range for warm ups. As your
training levels advance, you can add more sets to your weight
lifting routine in order to stimulate more growth.
For buildnig muscle it is desirable to perform low repetitions
using heavy weight.
The amount of repetitions you complete will depend on your goals
as well as the weight lifting routine itself. There is no magic
number of repetitions that will produce better results than any
other number.
You will have to determine your combination of body chemistry,
feel, and trail and error to determine what works hottest for you.
What works for one person may not necessarily work another.
What is a set?
A set is the completion of a series of repetitions. Beginners
should perform one to two sets per exercise for the first couple
of months of a wegiht lifting routine.
This should be sufficient to stimulate increases in muscle size
and strength. After a couple of months, you will probably need
to add one or two more sets to fruther stimulate improvements.
As you progress you will need to place more strain on your body
to stimulate growth. Just remember that more is not always
better.
You want to keep your muslce building sessions brief but
intense.
If you don't know for sure what to do and how to do in
order to have a good muscle building program you should always
feel free to ask the gym staff or a professional mucsle builder.
They will surely know how to guide you to a good muscle building
program for you.
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