If you are new to weight training and you wish to develop some muscle mass, then this following article as information and facts that might be of use to you.
The first thing you must become is flexible in your approach, understanding, exercise routines, as it may be necessary for you to make slight changes to your diet and workout routines throughout your bodybuilding career in order to reach those long term goals you have set out for yourself.
When you first start weight training, you really are in the dark and have very little idea as to what type of training you should be doing to solicit the correct response you desire. Some people respond to heavy weights and a lower rep range, and others respond to lighter weights and higher reps. I always advise those who are just starting out, to start off by using a routine that demands higher reps and lower weights, rather than a heavier weight schedule.
Remember, it’s easy to adjust your training schedule as you become more aware and experienced at weight training.
You should aim at between 10 and 15 reps per set, with a rest of about one minute in between each set, doing no more than three sets per muscle group. This is very important as overtraining a muscle group is extremely easy to do and every effort should be made to make sure that you never overtrain your muscles. Do not become trapped by the myth that doing more is better.
Something you need to understand right from the outset, weights do not create muscle mass, they are simply tools, believe it or not, but its rest, sleep and training smart, that creates the right conditions for muscles to grow.
During your training you will also experience a build-up of lactic acid. This build-up takes a few days to dissipate from the muscle. Whilst it remains in the muscles it will course stiffness and in some cases, mild pain, but this is nothing to be concerned about and usually clears up within a day or two. Many people wrongly believe that this stiffness is a result, or sign, of a good training session; it’s not, just simply a result of lactic acid build-up.
Of course, it goes without saying just how important it is to have the right diet. It is important to make sure that you are consuming a well balanced diet, containing the right amount of calories for your body type, and the goals you set yourself. People are under the misconception that if you train hard, you can eat as much as you like, but the sad fact is that your body type dictates whether or not you can eat to excess without putting on body fat.
As someone who trains hard, the rule of thumb is to eat small, but regular meals throughout the day, about six in all. Your diet should consist of a lot of protein, as protein is the building blocks of life, and when we train hard, we need to repair the torn fibres within your muscles in order to get growth.
But, you should not neglect carbohydrates, because carbohydrate fuels the muscle during your workout, and if you do not eat enough carbohydrates, then you could end up feeling extremely tired, drained, fatigued.
Under these conditions, you cannot expect to have a good workout and reducing the amount of carbohydrates is one of the biggest mistakes, especially those wishing to reduce body fat, make. If you are trying to reduce body fat then you should slowly over time reduce the amount of calories you consume by about 250 per week, until you find a level that will allow you to burn body fat.
If on the other hand you are trying to increase bodyweight then you should increase your calorie intake by 250 cal per week until you find a level by where you can increase muscle mass without increasing body fat. If during this process you begin to pile on the fat, simply reduce by 250 cal per week until you find your correct level.
There will be times during your weightlifting career when you find it hard to train with full intensity; this is usually due to a mental condition, not a physical one, which can happen to us all. Staying in a positive frame of mind is the only way you can guarantee that you will continue to visit the gym for a long time to come.
Over the years I have seen people with a lot of potential, give up, simply, because they have become mentally fatigued and disillusioned with the gym or their personal progress.
A 60 minute workout is the optimum time to create the optimum conditions for muscle growth. Training for more than one hour is counter-productive, because the body starts to produce a stress hormone known as cortisol. On a daily basis your body accumulates millions of dead cells and cortisol aids in the removal of these dead cells from the body.
In the process of training hard, you breakdown muscle fibres, which then becomes the target for cortisol to attack? This destroys any possibility of repair to these fibres. Because your body is now being hindered in repairing these fibres, these fibres cannot become stronger or thicker in the repair process, keeping you from growing.
Also, just be aware that if you do watch other people training in your gym, and you will, you don’t end up following their example. Let me explain, if you see a new exercise, then ask the gym owner or someone who has proved that they know what they are doing, to explain what the exercise goals are and what it entails.
There are people that go to the gym who have no real idea as to what they are doing, because they usually think they know better. The problem is you watch them believing that they know what they are doing and you follow them, only to end up failing to achieve your goals and not understanding ‘why’!
When you first go to the gym then ask the gym owner to show you around the gym and to write out a training schedule that you can start with. Should you see an exercise that you would like to include in your training routine, then again, ask the gym owner or someone who has proved they know what a doing, to explain the exercise fully to you?
If you would like more information on this or any other related bodybuilding subject, visit my website @ ‘how to increase muscle size very fast’
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