How To Weight Train For Maximum Muscle Gain

How To Weight Train For Maximum Muscle Gain

How to​ Weight Train For Maximum Muscle Gain
Weight training involves the​ use of​ equipment that enables variable resistance. This resistance can come in​ the​ form of​ free weights like barbells and dumbbells,​ machines that use cables or​ pulleys to​ help you lift the​ weight and bodyweight exercises like pullups or​ dips.
Free Weights vs. Machines vs. Bodyweight Exercises
For maximum muscle gain,​ the​ focus of​ your workouts should consist of​ free weight exercises. Not machines or​ bodyweight exercises. This is​ not to​ say that you should not use machines or​ bodyweight exercises,​ but they should not be the​ focus of​ your training. to​ get an effective,​ muscle blasting workout,​ you must stimulate the​ most muscle fibers as​ possible,​ and machines do not do this.
The main reason for this is​ a​ lack of​ stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the​ main muscle in​ performing a​ complex lift. the​ more stabilizers and synergists worked,​ the​ more muscle fibers stimulated. Multijointed free weight exercises like the​ bench press,​ require many stabilizer and synergistic muscle assistance to​ complete the​ lift. On the​ other hand doing a​ bench press using a​ machine will need almost no stabilizer assistance.
Since machines are locked into a​ specific range of​ motion and help to​ support the​ weight along that path,​ they fail to​ stimulate the​ muscles that surround the​ area you are working stabilizers. This is​ a​ mistake. if​ your stabilizer muscles are weak,​ then the​ major muscle group will never grow!
Free weight exercises like the​ dumbbell press or​ squat,​ for example,​ put a​ very large amount of​ stress on​ supporting muscle groups. Thats why you will get fatigued faster and not be able to​ lift as​ much weight as​ you did on​ the​ machine. But you will gain more muscle,​ become stronger very quickly and have a​ true gauge of​ your strength.
If you use machines in​ your program,​ they should be used to​ work isolated areas and only after all multijointed exercises have been completed.
Beginners should begin with a​ limited combination of​ machine exercises,​ bodyweight exercises and multjointed free weight exercises. Before increasing the​ weight levels,​ they should work on​ becoming familiar with the​ proper form and execution of​ each. Soon,​ bodyweight exercises will become insufficient to​ stimulate growth and they will need to​ focus on​ more free weight exercises.
MultiJointed Exercises
The exercises that work the​ large muscle groups are called compound or​ multijoint movements that involve the​ simultaneous stimuation of​ many muscle groups. These compound exercises should be the​ foundation of​ any weight training program because they stimulate the​ most amount of​ muscle in​ the​ least amount of​ time.
Here are the​ basic movements
* Bench Presses works the​ chest,​ shoulders,​ tricep
* Overhead Presses shoulders,​ tricep
* Pullups/Barbell Rows back,​ bicep
* Squats legs,​ lower back
* Deadlifts legs,​ back,​ shoulders
* Bar Dips shoulders,​ chest,​ arms
I cannot overemphasize the​ importance of​ these exercises. Do not start an advanced weight training program without them!
They will overload your entire skeletal and muscular system like no machine could ever do,​ giving you and effective workout in​ a​ very short period of​ time. if​ you can only do a​ few exercises,​ then do these. They have been proven and not just by me to​ encourage muscle and strength gain unlike any other exercises.
Lift Heavy Weight
To build mass,​ you must weight train with heavy weights. By heavy,​ I ​ mean a​ weight that is​ challenging for you not me,​ or​ anyone else. to​ consider a​ weight heavy,​ you should only be able to​ do a​ maximum of​ 812 reps before your muscles temporarily fail. a​ weight is​ considered light if​ you can do more than 15 reps before muscle fatigue sets in.
Heavy weights stimulate more muscle fibers than lighter weights. Its that simple. More muscle stimulation means more muscle growth.
Dont Overtrain
Heavy weight training puts a​ huge strain on​ your body,​ so adequate rest and recuperation after your workouts is​ essential. if​ you are prone to​ train too often,​ several things happen
You dont give your muscles enough time to​ recuperate between workouts. if​ your muscles have not repaired themselves,​ you will not be at​ maximum strength for your next workout. Rest is​ essential. Other than eating,​ this should be your main focus.
You are setting yourself up for burnout or​ an injury. I ​ know you are motivated and excited about working out,​ but dont be careless. You must pace yourself,​ you want to​ be able to​ keep this up for a​ long time,​ not burnout before you reach your goals. I ​ only weight train 3 times per week,​ thats all. Anymore than that and I ​ would not give my body enough time to​ repair and build new muscle.
Contrary to​ popular belief,​ you do not grow while working out,​ you only grow when you are resting.
Below is​ an example mass workout. I ​ did 4 heavy sets for 48 reps each.
Wednesday legs,​ abs
* Heavy Squats,​ leg extension superset
* Seated Calve Raises,​ 4 strips sets
* Crunches 4 sets of​ 20

Friday chest,​ shoulder,​ triceps,​ abs
* Flat bench press,​ incline dumbbell flyes superset
* Shoulder press,​ side raises superset
* Tricep pushdowns
* Reverse incline leg raises 3 sets of​ 20

Sunday back,​ biceps,​ abs
* Wide grip pullups,​ latbar pulldown superset
* EZ bar bicep curl,​ incline dumbbell curls superset
* Crunches 4 sets of​ 20
Nothing fancy,​ but effective.

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