Tips to Get A More Muscular Body
In this article I’d like to shed a little light on how to gain muscle fast. Dedication and hard work are the top two things you should have if you really want to build your muscles. There are different ways you can make mistakes during training so really pay attention so that you don’t make these same errors.
I’d really like to get into how to gain muscle. That’s the info you really need right?
I mean really, who doesn’t want to lose weight and add on some muscle? What girl doesn’t want a 36-24-36 body? Just about every guy would jump at the opportunity to get a film star’s body, right? We all want these things but are we willing to put in a little dedication to get them? What you must know is that building your muscles is not as hard as you really think. You might even start regarding it as a fun pastime rather than hard work once you get used to the routine. You don’t have to start big, it will suffice if you take the first step and then stick with it. That’s the secret of building up your muscles.
Now that we’ve cleared that, let’s go back to the mistakes people make in gyms. Many people don’t dedicate themselves to a routine. They might skip days in the gym or perhaps they don’t see it as a big deal if they skip. The truth is that just showing up at the gym is more important than actually doing the perfect workout. Get good at developing your disciplines first.
Concern yourself with other issues later. Another mistake I often see is the lack of a definite plan when in the gym. I see it all the time, the guy who wanders the gym looking for some workout machine to use. Their eyes would often have this “glazed” look as if they don’t really know what they’re doing. Choosing a machine completely at random with no apparent plan. This is one of the common errors you would want to avoid. To really build your muscles, you have to start with a plan!
By the way, if you’re after the best workout program that can give you great results in a step by step manner, you probably want to look into this Vince Delmonte Review.
To make sure you really build your muscles, exercise each muscle group at least twice a week, making sure that you are ridiculously tired at the end of each training session. The technique here is to use heavy weights and doing low reps. Make sure you feel the burn. You might also mix up your workout routine every 3 weeks so you can see what works best for you. That’s the technique to gain muscle and see excellent results.
Monday: Chest and Back
Tuesday: Arms and Shoulders
Wednesday: Legs and Abs
Thursday: Chest and Back
Friday: Arms and Shoulders
Saturday: Legs and Stomach
Here are some exercises you can do but again you’ll want to develop a specific routine that works best for you.
Chest: Bench Press, Free Weight Bench Press, Butterfly’s, Push Ups, Incline Bench, Decline Bench
Back: Seated Rows, Pull Ups, Bent Over Rows, Back Fly’s, Roman Chair
Shoulders: Shoulder Fly’s, Shoulder Press, Straight Arm Fly’s
Arms: Bicep Curls, Reverse Grip Curls, Bent Over Curls
Legs: Leg Press, Squats, Leg Curls
Abs/Stomach: Side Twists, Side Bends, Incline Situps
Get Big Biceps.
To get big biceps you need a diet plan as well as a training plan. Lets assume your diet is in place. Your eating quality natural foods 5- 6 meals a day, about every 3 hours, with good ratio of lean protein, carbohydrates and good fat at every meal. Drink at least half your bodyweight, in ounces of water, every day.
It’s best to do your big lifts first in your weight lifting routine. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.
I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. You will use your arms when you do your compound exercises, so they’re going to get worked even without doing isolated arm esercises.
Biceps assist in all upper body pulling exercises,. You will not perform well on your compound exercises if you do your isolated arm exercises first. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.
There is a technique called, pre exhaustion training, where the aforementioned plan is reversed. If you do an exercise first that tires out the supporting muslce in the arms, then the main driver of the movement, will be required to do more work, since it’s helper has been pre-exhausted. For instance: you could work your biceps or triceps before doing pull ups, rows or bench presses. The theory being that your lats would get more work due to the fact that your biceps are tapped. It sounds like a good idea, but, does it really work? Give it a try and see what you think.
Okay, so you’ve got the main meat and potatoes exercises done and you want to move on to your arms and get big biceps. Hit your arms from as many angles as you can, but don’t over do it. I like to do a standing curl to hit the middle portion of the biceps; a decline curl (about 10 – 20 degrees off vertical) for my biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point. Do these all palms up.
You can superset your biceps with similar three position tricep exercises. For instance an overhead triceps extension for the stretched position; a standing triceps pushdown for the middle position and a triceps kick-back for the peak contraction position.
Choose what position you wish to work that day; middle , stretched or peak contraction and just do 3 to 4 supersets of that position that day. When it’s time to do arms next, work a different position,. Warm up with a few sets of reverse curls.
With your hands in the palms down position, I would add in reverse curls to both keep your arm musculature balanced and to target the brachialis muscle under the biceps. The brachialis works when your hands are palms up or palms down, it is the workhorse for flexing the elbow. When you turn your palms down you kick the biceps out of the equation and concentrate on the brachialis. Enlarging the brachialis will cause it to push up the biceps from underneath, making the biceps stand out more.
If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.
Eat well, work hard, get green!
Article by:
Kurt Williams
http://www.leanphysiquesecrets.com
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