Posts Tagged ‘strength training routine’

When you start seriously lifting weights, building lean muscle should be first and foremost on your mind. It is one thing to want to get big and strong, it is another to get big just for the sake of getting big. If you are increasing weight and it is mostly fat than you are really defeating the purpose of building your body. What sense does it make to get large if, when you look in the mirror you can’t see your abs or any noticeable definition. Muscle confusion,nutrition, strength training and cardio will all play an important role in helping you to build lean muscle mass and you must start to incorporate these into your training.

Four things we must include when you are talking about building lean muscle

Muscle Confusion
Start using heavy weight and less rest to coax your muscles to grow. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. Keep your muscles confused by changing your rest times in between sets and they will respond by getting bigger. This type of confusion training will also help to burn unnecessary calories and help you to gain more lean muscle mass.

Strength Training
There is no way to truly build lean muscle mass without adding 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. Strength training begins by accepting the fact that you must workout the larger muscle groups. Working out these large muscle groups will help to increase your overall core strength. It is crucial to work out the Legs, Back and Chest muscles by using compound exercises that target a big area and not just an individual muscle group.
The gains in lean muscle mass will be felt long after the workout is done by including these compound strength building exercises, which help to bring about an anabolic response from within. It really is all about gaining strength and using a great strength training program to bring you to the next level.

Cardio Training
When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you reach your goals. 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. Start cardio training now!

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. Beginning weight lifters can use the older method of calculating protein intake by using one gram of protein per one pound of total body weight. As you gain experience and are looking to really refine your protein supplement then you can use the newer more precise method of calculating protein intake.

If your goals are to build lean muscle mass then keeping these four things in mind will provide a great foundation to get you started and keep you on track.

Begin 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 one part af any exercise program that is often misunderstood. In my humble opinion these have to be included if you are going to reach your strength building goals. To increase your overall body strength you have to increase the amount of weight you are lifting. Remember these important points when you start your strength training program.

1.    Set your weight lifting goals

This is crucial when beginning any type of weight lifting or fitness program. Decide what your goals are then tailor your program to reach those goals. The old saying is true that if you don’t know where you are going you will certainly end up somewhere.If losing weight is your desire then design your program with that in mind. In order to increase muscle mass you will need to concentrate on a routine that is geared to building muscle. Write down your goals and aspirations to increase your chances of sucess and make sure you are diligent.

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2.The Reigning King is Consistency

If you want results then make sure you stay consistent. Don’t deviate from your plan if you are cycling your training program. In order for your body to deal with the stress you are placing on it you must be patient. Once you stop making progress with your lifting routine it’s time for a change. Don’t change your strength training routine too soon or your results will be less than expected.

3. Strength training workouts

It is important not to over train any particular muscle group. The best way to begin is to only workout one body part per week. Too often we see beginner weight lifters working out everyday and seeing little to no results. To have the best chance of success each muscle group must only be trained once per week.

4. Weight training compound exercises

I consider compound exercises as one of the most effective ways to build muscle mass and dramatically increase your overall strength. 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 begin your Strength Training Routine Today!!!

If you want to build a great body then these four things will get you there quickly. An integral part of any exercise routine is that it has to include strength training. Build strength and confidence by putting a plan in place to attain all your bodybuilding goals.

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