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Posts Tagged ‘strength training routine’

Building lean muscle must be a priority for you as you start out on your muscle building career. It is one thing to want to get big to look good it is another thing to add quality muscle mass. Anybody can get bigger by adding fat but that goes against what we are really trying to accomplish. What sense does it make to get big if, when you look in the mirror you can’t see your abs or any noticeable definition. You must add cardio and proper nutrition to help assure that the weight you are adding is quality muscle mass and you are losing fat at the same time.

Four things we must include when we are thinking about building lean muscle

Muscle Confusion
You can build lean muscle mass by cutting down on the rest period and increasing the weight you use for each exercise. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. This rest cycling is a great way to keep you muscles guessing and forcing them to adapt and grow. Using this type of confusion training burns extra calories and increases your overall lean muscle mass.

Strength Training
There is no way to truly build lean muscle mass without including a strength building routine to your existing routine. Strength training and fat burning go hand in hand and should be included in your overall weight lifting program. The large muscle groups have to be exercised to build lean muscle mass. Increasing your overall core strength is a direct result of working out these big muscle groups. This can be done by using compound exercises that target the large muscle groups, which include the chest, legs and back.
Strength training using compound exercises will create an anabolic response and allow you to continue to burn calories and build muscle long after the workout is done. It really is all about gaining strength and using a great strength training program to take you to the next level.

Cardio Training
If you neglect your cardio workout: ie: treadmill, walking, stationary bike etc you are missing out on the added benefits that cardio training will add to your goals of building lean muscle mass. Cardio can be boring and at times seem a waste of time but if you are going to have the stamina and endurance to complete your workouts it must be included. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? It’s the cardio training that will let you lose that layer of fat just below the skin. Begin your cardio training today!

Nutrition And Protein
To build lean muscle mass you must eat the right foods and get the correct amount of protein if you are to reach your goals. The major source of bodybuilding nutrition is protein and we must eat it everyday and in the right amounts. To build lean muscle mass you must take in one gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. When you are more experienced you should use the newer method to determine protein intake.

Muscle confusion, strength training, cardio and nutrition must always be included if you really want to build lean muscle mass.

Start to build lean muscle today or keep complaining about how you look. It is up to you how you look and feel.

How do you know how to choose a strength training routine?
This is a very discussed and an often misunderstood part of any fitness program. These must be included in your strength building routine if you are going to be successful. There is no other way to get stronger other than increasing the amount of weight you are lifting. When you add strength training to your weekly program remember these key points.

1.    Set your weight lifting goals

This is one of the most important things you can do when you start any type of fitness and weight lifting program. When you design a program keep your goals in mind. Map out a plan of action and your destination will be no surprise.If you are trying to lose weight then tailor your fitness program towards those ends. A program that adds muscle mass will not necessarily help you lose weight. Simply writing down your goals can dramatically increase your progress and make sure you record what you are doing to meet those goals.

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2.The Reigning King is Consistency

The only way to see results is to stay focused and consistent. Don’t deviate from your plan if you are cycling your training program. You must allow the time for your body to adapt to the stress you are putting on it. If your weight lifting routine hits a plateau it’s time to change it up. If you change your strength training routine before this happens you will not get the desired results.

3. Strength training workouts

Don’t overtrain your muscles, this is very important. If you are a beginner weight lifter then it would be a great idea to only train each muscle group once per week. Too often we see beginner weight lifters working out everyday and seeing little to no results. Strength training each muscle group only one time a week in the beginning will greatly increase your chances of success.

4. Compound weight-training exercises

To build muscle mass and add to your overall strength ,the most effective exercise is the compound exercise. Squats, dead lifts and bench presses will workout your entire body and should be utilized in your strength building routine.

Start Today!! Set your sights on the prize and start your Strength Training Routine Today!!!

If you want to build a great physique then these four facts will get you there quickly. An integral part of any exercise program is that it must include strength training. Confidence will help you build inner strength and get you that much closer to your muscle building goals.

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