Build Muscle Quick

Posts Tagged ‘weight lifting’

High school, most of us have many happy memories about it. Many of our most memorable experiences come from this carefree moment in our lives. And as each student prepare for this time of their lives, they also discover the joy of meeting the opposite sex. Teenage boys for one will do most anything to create a good impression and one of them is having a well chiseled body. This is the time when a lots of teenage boys would think about gym and lifting weights.

Recall the days of your own teenage? Do you continually compare muscle gain with some of your friends? It was that then and it is still that way now. It is true, that it is more prevalent now a days as more and more teenage boys are getting more conscious about the looks of their bodies. There is simply no denying it; gaining muscle is the in thing.

As a parent, it is wise to support this mentality, not only will your teenage son be able have a healthier body, they will also develop self confidence. The problem is, some boys would go take the easier route. They would take steroids or whatever to help facilitate the fastest way in gaining muscle; this will not help them at all, especially in the determination and motivation department. As a parent it is their duty to show them the proper way to grow muscles.

The best way to gain muscles would always be the tried and tested means, the proper diet and a rigorous and painstaking weight lifting workout regimen. A proper diet will be determined if your son is overweight or underweight. In the first scenario, your kid should lose weight first and eliminate body fat. Muscle building will follow suit after at least a significant weight loss is experienced.

This diet would mean eliminating fats and calories; just enough should remain for fueling muscle growth. In the latter, it is the opposite, a skinny kid should eat more but should have the proper intake so that body fat is not created, rigorous strength training should be done simultaneously to build up bulk, mostly of muscles.

It is not advisable to immediately push a teenage boy into a full intense workout as their body is still developing. They should be gradually introduced in the program to allow their body to adjust. Make sure also that they have sufficient rest as teenage boys are a bundle of energy. Redirecting this energy in a well planned workout program will allow them to maximize the use of their energy.

Most importantly though it is the attitude that should be set first before embarking on a gaining muscle journey. Teenage boys are easily distracted and they can easily forget that they are working on a goal. They must be determined to finish what they will be starting. With full devotion, they will be capable of achieving success in gaining muscle in no time at all.

These are just some of the things one must consider when starting a program of gaining muscle. There are lots more, but most importantly, it is all about discipline. Having a healthy and great looking body works wonders to a person, especially to a teenage boy. There is nothing quite like the present to start on this fruitful journey. So there you go.

How much time do you need pumping iron? Some people say you need an hour or more in the gym lifting weights. Other people suggest you can get in and do a 30 minute workout. So what gives?

Bottom line every body is different. What works wonders for one person will not produce those kinds of results in your body. So in reality you need to try things and test them to see if you get results. This in no way means you will not get results from a 30 minute workout.

In order for this to work you have to be willing to work very hard, and you must work the major muscles of your body. That means the dreaded heavy lift. Yes, squats, dead lifts, bent over rows, bench press and shoulder presses if you feel the need. The reason shoulder presses are optional is that your shoulders all ready got lots of work from holding the bar.

This type of workout is intense and short and it is necessary that you take time between workouts to recover. You are not dealing with a large volume of work here just brief hard work. This is a time efficient and effective way to develop muscle mass. Like other weight training, you will need to get enough protein from food and supplements like a meal replacement drink. Your body requires fuel at the end of a weight lifting session to built that rock hard muscle , and protein plays a key role.

A good meal replacement packet like AST’s Ny-Tro Pro-40 is a great illustration of what you can use to assist your body in getting the best nutrition.

Frequently this style of training is referred to as HIT or high intensity training. Many folks swear it will not work and others do. Lots of people have been able to add 10 or more pounds of muscle in a month from this style of weight lifting. Does it mean you will? Who knows, remember you are unique.

The HIT system consists of short but intense workouts using no more then 4 or 5 exercises that where described above . For each rep use a count of 5 seconds for both the directions in strict form. You will need to use a weight that has you reach failure between 8 and 12 reps. To get results you only have to workout 30 minutes just a few times each month using HIT training.

One last point to try and clear things up regarding taking each set to failure; this is the point when you can no longer keep moving while maintaining strict form. If your form breaks stop the set. There is no reason to risk injury trying to do more by relaxing your form. ~ One final point to clear up questions regarding what failure is. Failure is the point at which you can no longer move the weight while keeping strict form. When you are unable to move the weight further using perfect form then you have achieved failure.

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Weight lifting tips are very important when it comes to and for getting the most out of your fitness workouts. Moreover; it will also reduce the chances of sustaining a serious debilitating injury. The most important weight lifting tip is to warm up (using a warm up device) before starting your workout. Do warm up at least for five to ten minute before getting started because it is very necessary for cardio vascular vessel to get the blood flowing.

Another weight lifting tip, which is also very important before weight lifting, is to stretch all your muscles. It’s always better to start with a smaller weight that you can handle at least ten to twelve repetitions, just to build strength. Then as you progress and add more weight, with six to eight repetitions while always remembering to keep a good form.

Before moving up to higher weights make your comfortable with the increase because if you go over the top with heavy weights, it may tear and damage the muscle.

A spotter is advised when you progress to very heavy weights, it not only helps minimize any possible injuries. A spotter can help you get those extra one or two reps which can really help make a difference. Perhaps, if you’re unable to complete the full six to eight reps, lower the weight. Similarly, do not lift more weight than you can handle especially if you do not have any spotter because it can easily end with an accident.

Remember never hold you breath when completing a rep, as it can lead to broken blood vessels or worse. It is very important to breathe freely through out the exercise. When doing a unilateral exercise, always start with your weakest side first and after that complete only as many repetitions on your stronger side. Never overwork your stronger side, just because you can complete more reps.

You need to continue doing exactly the same reps on both sides, another thing sometimes due to our skeletal structure we’re not 100% symmetrical. So one side looks bigger and more developed then the other side, don’t worry, just keep doing the same amount of reps on both the left and the right side. As you gain size and muscle, it should even out and you won’t notice any difference.

Work on all of your major muscles and muscle groups especially legs, abdominals, chest, back, shoulders and arms. It is important to exercise muscles in a balanced way. Don’t just workout the upper half of you body and not your legs, it will make you look out of proportion!

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Free Weights vs. Machines

A lot of people debate about which one is effective when it comes to exercise and physical fitness and gain muscle mass. These people often debate whether machines are more effective for gaining muscles fast or free weights. Basically, barbells and free weights are classified as free weights. On the other hand exercises that have pulleys or cables to help you lift the weight are machines.

In order to gain muscles, you need to focus more on free weight exercises. So if you’re a machine enthusiast, you might rethink about which one is more effective. Free weights are indeed more effective for gaining muscle growth. Although the exercises here are much more difficult to execute because nothing is actually assisting you to employ the correct execution, this fact alone is why free weight exercise is much more effective.

The free weight exercises are able to stimulate most of the muscle fibers as possible. This is impossible to do when you’re exercising on a machine. Why?

Basically, machines lack in promoting stabilizers and synergist muscle development. Basically, these two muscles are what support the main muscles when you are performing a complex lift. For example, if you need to do bench presses, you need to be able to make use of the stabilizers and the synergist muscles in order for you to achieve lift. And, you need lots of it. If you bench press using a machine, it will not really need any assistance from the stabilizers as the machine itself is already supporting your main muscles.

Machines basically are not able to stimulate the muscles around the area you are working on, which are the stabilizers. Just remember that in order for your main muscles to grow, the stabilizers should be strong. And, the only way to do this is by doing as much free weight exercises as you can.

Free weight exercises, such as squats, dumbbell presses, dumbbell fly, bench presses, bent over dumbbell row, and others put a lot of stress in the supporting muscle groups, which is why you get tired really fast doing free weight exercises. However, even if you do get tired really fast, you will gain more muscles and you will become a lot stronger at a very fast rate.

Of course you can include machine exercises in your program but you need to do it after you execute all the free weight exercises. This way, you will be able to take advantage of the strength you have on free weight exercises and not deplete it on machine exercises.

If you are a beginner, concentrate on lighter weights. Your primary goal is not muscle gain yet. You first need to properly execute the free weight exercises you have in your program in order for you to move on to heavier weights.

Concentrate on strengthening the supporting muscles first and when it is able to support the weight you are lifting and that you are able to execute the free weight exercises properly, then it’s time for you to concentrate on the primary muscles.

Also, in order to build muscle mass, you need to lift heavier weights. What heavy means is that weights that are challenging for you and weights that you will be able to lift with 8 to 12 repetitions for 3 sets. If you can do more than 15 repetitions before temporary failure sets in, then it will be considered as light weight.

Remember these tips and you can be sure that you will be able to gain muscles fast. Always remember that one of the keys to muscle gain is to strengthen the supporting muscles. And, only doing free weight exercises will be able to do this efficiently.