↪ How to Build Muscle
Designing Muscle Building Programs :
Designing Muscle Building Programs :
Now that you understand How to
Build Muscle you are ready to design your Muscle Building Programs.
Canned weight training programs are presented in the many books,
magazines and on websites devoted to bodybuilding. Many of these are
exceptional, but building muscle requires variety. Following one set
program week after week will not only become tedious but leads to
plateaus where little improvement will be realized. You can avoid this
by understanding how a Bodybuilding Workout is put together so you can
create your own custom Muscle Building Programs.
Choose two
exercises for each large muscle group (chest, back, shoulders, glutes
and quads). Then select one work out for each small muscle group
(biceps, triceps, hams and calves). Choose weights that allow you to
perform 3 - 5 sets of 6 - 8 reps. Work the large lower body muscle
groups first and then the large upper body groups. Work the small muscle
groups last. Keep the rest periods between sets at a minimum to improve
your cardiovascular system, no more than 90 seconds. Free weights
require the best range of motion and should be chosen over machines for
the majority of your exercises. For variety, devote a few daily workouts
to specific muscle groups and on other days do full body workouts.
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