How to Build Muscle Magazine

Muscle building/development:learn to train smart!

6th part

Read 5th part here:
MUSCLE BUILDING AND NUTRITION:DISGUISED UNHEALTHY FOODS

Till now in this series of articles devoted to effective muscle building we saw :

- that muscle building concerns the general population and not only certain groups of people.We saw in other words that it is not a luxury but a real necessity.

-some strategic principles of supportive nutrition which we accepted as a very important determinant for proper muscle building.

 -that supplementation is a real waste of money-at least for the ordinary fitness enthusiasts.

 -the biggest nutrition no-nos

-the most important nutrition yes-yes

-and finally the top nutrition traps which are unhealthy foods disguised as healthy, usually for humble profit seeking reasons.

Now it is high time to speak about the training part of the equation. Strategic principles of strength training

1. General axiom:aim for simplicity.Learn to appreciate the magnificence of simplicity.

2. Prefer free weights which can tax the totality of your muscles in the most appropriate way. A pair of adjustable dumbbells would be fine.

3. Keep your workouts short:20′-30′.But they should be really intense:decent loading of the muscles and minimal breaks.

 4. Aim for three workouts per week.If it is hard for you, go at least for two and never for less.

 5. Forget about split workouts.You are not a bodybuilder!Go for total body workouts.

 6. The best range of repetitions if you want to build some muscle mass is 6-8 per set. So you will have to adjust your weights accordingly.

If you aim for strength development you should go for less.Conversely ,if you seek muscle endurance you should go for more repetitions.

Attention!:a big number of repetitions won’t bring muscle definition as many people erroneously thing.

Muscle definition is mostly a matter of low fat percentage. Make sure that you read my article: “Muscle definition:the absolute article”.

 7. Prefer to perform only compound/multijoint exercises which tax big muscle groups and more joints .These exercises are the best investment for your limited time.

The best movements are the classic ones: squats,lunges,deadlifts,presses and rows.

Things are simple and it’s contrary to our interests to make them seem more complex!

8.Don’t forget symmetry.If you train one group of muscles don’t forget to train the antagonists as well.

9. Don’t fall into the trap of overtraining.Balance quality with quantity.

10. Challenge yourself to brake some records.Excellent motivation indeed! You will need to coordinate body and mind. Make full exploitation of your most powerful weapon:your mind!

11. Pay due attention to the basics:excellent style,warm up and cooling down with some static stretching,blah blah blah.. ..

12. Last but not least:if you are struggling to build muscle you will have to limit long ,strenuous cardio.Opt instead for short but real intense HIIT workouts.These workouts will help you save muscle while shedding fat.Sprints are excellent!

 Conclusion Lousy nutrition habits are a conspicuous violation of the muscle building laws. Eat right ,train smart,watch your cardio ritual and muscle development will be a logical consequence!

Don’t omit to read all six instalments of this article!

End of 6th part

Chris Strogilis

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com

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