5 Tips for Building Muscle Now

If you’re frustrated with your muscle gain or fat loss goals,



I sympathize with you completely, and understand exactly what



you are going through. I worked out for years before finally



figuring out the correct ways to build muscle and lose fat.

I finally figured ou that the routines and body building tips



touted by professional bodybuilders and the muscle magazines



just aren’t going to work for most people. But take heart,



you can reach your muscle mass and fat burning goals.

Putting together a program that incorporates the following



body building tips will point you in the right direction and



get you making gains you hadn’t thought were possible.

Tried and True Body Building Tips

Train Intensely – You must work each set until you can’t do



another repetition in good form. There is no point in



stopping at a set number of reps (such as 8), if you are



capable of doing 12. Your body needs to be challenged or it



will not adapt by building new muscle or burning off body fat.

Cycle Your Intensity – In order to prevent burnout and overtraining



from training intensely, it’s important to take a week off from



training every 8 – 12 weeks. If, like me, you can’t stay out



of the gym that long, you should train for a week at a very low



intensity level.

Train Briefly – Your workouts need to be short. This is



a very important weight lifting tip. You should never need



to do a weight lifting routine that takes over an hour. If



you are in the gym that long, you aren’t working intensely



enough. You can workout hard or long, but you can not do



both. And to succeed in building muscle, you need to workout hard.

Train Infrequently – Your body needs time to recover



from your weight training routine, so that in can adapt and



grow. If you train with weights before your body is completey



recovered, you won’t add new muscle and will eventually over



train, a big no no.

These are extremely important body building tips. It seems



that your body’s potential for strength increases far outweighs



your body’s ability to recover. What this means is that as you



grow stronger, your body needs more time between weight training



sessions in order to recover.

Bench pressing 300 pounds is a far greater stress on your body



than bench pressing 50 pounds, even if both were maximum attempts



at the time.

Train Progressively – You need to constantly challenge



what your body can do by continuing to add more weight and/or



repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates



the above weight lifting tips. If you put the other pieces in



place, such as your nutrition plan and supplementation plan,



you’ll be well on your way to great gains and transforming your



physique.

1 – Squats

2 – Deadlifts

3 – Chin Ups

4 – Dips

5 – Bench Press

6 – Military Press

Here’s another weight lifting tip – break in to this routine.



For the first few weeks, try working out 3 times per week on



nonconsecutive days, performing 2 working sets of each exercise,



doing 12 – 15 reps per set.

Don’t train to failure.

After about a month, you can lower the reps on everything but



Squats and Deadlifts, to the 8 – 10 rep range. Start training



to failure on some sets.

After another month, begin training to failure on all working



sets and consider only weight training two times per week to



accommodate the higher level of intensity and strengh that you’ve



developed.

Source by Gregg Gillies

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