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Posted Aug 24 2008 12:12am

muscle building programs

Muscle building workouts go hand in hand with the image of bodybuilders doing endless curls and bench presses out in California and on Muscle Beach. The problem is that these bodybuilders have two hours to train every day while the rest of us don’t have that time. Fortunately, we can take 6 muscle building workout tips from California to define our physiques.

I recently talked to a friend of mine named Ray who trains many fitness models out on the west coast and he shared some muscle building tips.

1)You have to use a combination of multi-muscle and single muscle movements. For too long our image of bodybuilders have been of people doing endless kickbacks and curls instead of chin-ups and dips. We have to make sure that we have the best of both worlds. Curls and kickbacks aren’t bad; they just have to be done at the right time. For example,a good arm muscle building workout would be the following.

Chin-ups superset with Dips

3 sets of 8 reps

Bent Over Dumbbell Rows superset with Incline Bench press

3 sets of 8 reps

Barbell Curls superset with Tricep Pushdowns

3 sets of 12 reps

2)Do more interval training and hurricane workouts instead of steady state cardio. Slow and steady cardio doesn’t burn fat as fast as intervals or hurricane workouts. Instead focus on sprinting 3-4 times per day for 20 minutes or so and make sure that your muscle building workouts include supersets and complexes to burn fat.

3) Do hybrid ab training. Get away from crunches and other useless floor ab exercises. Your core was meant to work through a big range of motion so use movements like planks, chops and exercises on the swiss ball. This way you’ll give your abs a different look then typical crunches and you’ll emphasize your obliques more to further tighten your waist.

4)Set a goal per week to beat. This can be in various fashions but my favorite method is the 50 method. You aim to perform 50 reps in each exercise of your muscle building workout on a particular day. Select a weight that you can typically complete 8 reps with and do as many sets as it takes until you complete 50 reps.

Let’s say that you can use 95 pounds on a barbell curl. You perform your first set of 12 reps, your second set 10 reps and your third set 9 reps. That’s 31 reps so far. You keep going until you do 50 total reps. Your body will then decide that the 85 pounds on the curl is too light and you have to get stronger, you’ll have no choice. Plus you set yourself up for success.

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