Building Muscle How Is It Really Done

Building Muscle How Is It Really Done



Most people believe that in​ order to​ build noticeable muscle size, they have to​ devote many hours in​ the gym, 5 or​ 6 days a​ week for many years. This is​ untrue, yes, hard work is​ required, but to​ devote that much time is​ unnecessary.

Substantial muscle growth can be achieved with 40-minute sessions 3 days a​ week, sometimes much less if​ done correctly. Muscles will only grow in​ size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. if​ your goal is​ to​ achieve maximum muscle growth in​ the shortest possible time then there needs to​ be more rest days than actual workout days.

It's difficult for some people to​ believe that substantial muscle growth can be induced with only
2 or​ 3 days a​ week at​ 40 minutes a​ session, or​ less. it​ can be done and it​ is​ being done by many, however, there is​ a​ catch:

These "few and far between" gym sessions will have to​ be short and extremely intensive. More intense than ever, you have to​ justify your days off. You have to​ give your body a​ very good reason to​ grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to​ do.

Eg: if​ you're lifting a​ certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of​ that weight, with the help of​ your training partner or​ someone else of​ course. You will need help with the last 2 reps but the idea is​ to​ execute a​ greater effort than you are used to​ doing, this creates the environment for greater muscle growth (all other things being equal).

Below is​ an​ example of​ an​ 8 Week "every other day" muscle building routine. It's an​ example of​ how short the training sessions should be. it​ can also be done taking 2 days rest in​ between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. if​ not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or​ health professional before starting or​ changing any physical exercise program.

Warm ups are not included in​ the below.

Day 1:
Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.

Day 2: REST.

Day 3:
Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.

Day 4: REST.

Day 5:
Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.

Day 6: REST.

Day 7:
Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.

Day 8: REST.

Day 9: Start again.

Notes:
You will need someone to​ help you for the last 2 or​ 3 reps of​ every set.

So if​ you're doing a​ set of​ 10 reps, the weight should be heavy enough to​ allow only 8 reps
on your own, and you will need help to​ get the other 2 reps to​ make it​ 10.

If you're doing a​ set of​ 8 reps, it's really only 5 or​ 6 reps that you can get on your own; help will be needed to​ complete the 8 reps.

Increase the weight every week, even if​ it's only 5lbs in​ total. Safety takes priority over ego.
On the 4th week reduce the rep range by 2 for all sets and continue.

The idea is​ to​ put forth a​ much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it​ and of​ course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in​ the gym with more free time to​ enjoy other activities. Excessive hours and days in​ the gym is, at​ last! No longer the way to​ go.

For more information on how to​ achieve the greatest Muscle Growth in​ the shortest possible time visit http://www.explosivemusclegrowth.com/explosive-muscle.html




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