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Muscle-Building 101
You need to be willing to put on
some body fat. If your goal is to gain mass, you need to
realize that you are going to put on some body fat. I say this because people always want to get bigger, but they
are always so afraid to 'bulk up". If you aren't willing to do this, you
probably won't ever grow as much as you could or should.
Lift as heavy as possible while keeping your
form fairly strict. Just lifting heavy weights isn't enough.
I see all sorts
of people lifting heavy with terrible form. As a result, they aren't working
the muscles they think they are.
Use the basic mass-building
exercises. I feel
the best basic exercises for each muscle group are:
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Chest: Flat bench (dumbbells or
barbell) |
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Back: Deadlift and bent over rows |
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Legs: Squat |
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Shoulders: Military press to front
(dumbbells or barbell) |
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Triceps: Close grip bench |
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Biceps: Barbell curls |
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Calves: Standing calve raises |
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Abs: Crunches |
Keep activity outside of the gym to a
minimum.
Putting on muscle or weight can be difficult if you are using up
all of your extra calories by doing too much physical activity other than
weight training.
Never quit. Results don't happen overnight.
Being consistent with your workouts is the key to future success.
Be intense. If you are honestly in the gym to
get bigger, talking to your friends and joking around is not going to get
you there. There is plenty of time to socialize after you are finished working
out.
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
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