Who doesn't want to live like a rock star? You get to look great, live like a king and have beautiful women at every state. Well, the last two we can work on later but for now, let's see what we can do about getting that gladiator physique everyone will be admiring you for. You may not be naturally built like a tank; but if you have determination and are willing to do whatever it takes - anything is possible.
So how do you build bigger muscle? This is how it works: physical activity, especially the ones that involve heavy lifting of weights, put little rips on your tissues. Don't be too alarmed, that is completely normal. As you sleep, special glands are released to repair and develop these rips; helping form bigger and stronger muscles that can endure the added stress placed upon it.
Before you train, always do a minimum of 10 to 30 minute aerobic exercise to get your blood flowing to your heart, lungs and muscle tissues. Warm up and stretching, increases your body's temperature, preparing your body for the physical stress it is about to endure in the next hour or so. Stretching between sets is helpful, especially in easing muscle soreness in the next few days.
You will find an assortment of machines and drills that you can utilize for your training. The important thing is to strategize and plan your training and establish the frequency, reps/sets and weights you will be using to fully maximize the muscle groups you exercise on any given day.
As you start, try 2 to 3 sets of lower weights done in 12 reps. The weight is chosen according to the load that exhausts the target muscle by the 12th repetition. Use more manageable weights first and experiment on succeeding sessions on what will work best for you personally. If the aim is to build bigger muscle then rest between sets should be about 60 to 90 seconds only.
Experienced trainers will suggest a two to four day training to maximize your work out sessions - allowing you to focus and work hard on specific muscle groups on certain days. Try dividing between your upper (back, chest, arms, shoulders) and lower (legs, stomach) body if that works for you. You can also train muscle groups that work together on the same days. Remember to exercise according to the size; start with the larger muscles first before proceeding with the smaller ones.
Here are some of the drills you can use: Back: deadlifts, T-bar rows, lat pull downs Chest: bench press (flat, incline and decline) Shoulders: military press, dumbbell rear felt flyes Arms: barbell curls, dips, close-grip bench press Legs: squats, front squats, leg press, lunges Stomach: leg raises and crunches
Always take plenty of fluids, around 10 to 12 glasses of water, to fuel your body during workout sessions. Do not forget to cool down by stretching thoroughly after exercise and consult with your therapist immediately for any unusual pain you feel in your joints and muscles. Now you have an excellent weight lifting workout - go forth and multiply your muscles.
So how do you build bigger muscle? This is how it works: physical activity, especially the ones that involve heavy lifting of weights, put little rips on your tissues. Don't be too alarmed, that is completely normal. As you sleep, special glands are released to repair and develop these rips; helping form bigger and stronger muscles that can endure the added stress placed upon it.
Before you train, always do a minimum of 10 to 30 minute aerobic exercise to get your blood flowing to your heart, lungs and muscle tissues. Warm up and stretching, increases your body's temperature, preparing your body for the physical stress it is about to endure in the next hour or so. Stretching between sets is helpful, especially in easing muscle soreness in the next few days.
You will find an assortment of machines and drills that you can utilize for your training. The important thing is to strategize and plan your training and establish the frequency, reps/sets and weights you will be using to fully maximize the muscle groups you exercise on any given day.
As you start, try 2 to 3 sets of lower weights done in 12 reps. The weight is chosen according to the load that exhausts the target muscle by the 12th repetition. Use more manageable weights first and experiment on succeeding sessions on what will work best for you personally. If the aim is to build bigger muscle then rest between sets should be about 60 to 90 seconds only.
Experienced trainers will suggest a two to four day training to maximize your work out sessions - allowing you to focus and work hard on specific muscle groups on certain days. Try dividing between your upper (back, chest, arms, shoulders) and lower (legs, stomach) body if that works for you. You can also train muscle groups that work together on the same days. Remember to exercise according to the size; start with the larger muscles first before proceeding with the smaller ones.
Here are some of the drills you can use: Back: deadlifts, T-bar rows, lat pull downs Chest: bench press (flat, incline and decline) Shoulders: military press, dumbbell rear felt flyes Arms: barbell curls, dips, close-grip bench press Legs: squats, front squats, leg press, lunges Stomach: leg raises and crunches
Always take plenty of fluids, around 10 to 12 glasses of water, to fuel your body during workout sessions. Do not forget to cool down by stretching thoroughly after exercise and consult with your therapist immediately for any unusual pain you feel in your joints and muscles. Now you have an excellent weight lifting workout - go forth and multiply your muscles.
About the Author:
Emmanuel Palmer shares his expertise on how to build muscle fast. Get your complimentary Weight Training Exercises today.
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