Let me ask you a question, how does hanging out with beautiful people and getting special favors sound? Great, right? If you want a lifestyle similar to that, you can either go out and get a record deal; or look as good as you possible can with what you have today. If you don't have a naturally muscled frame that's alright-all you need are determination and motivation to achieve your goals.
Let us start with the basics: how to build bigger muscle. Exercise, those involving heavy weights particularly, puts tears in the muscle tissues. When you go home and rest, these little tears are then repaired by your body. As they are repaired, hormones are released to develop the same muscles to withstand the more stress thus creating the bigger and stronger muscles that you see. To get that body you want, below is a solid weight lifting workout that you can use right away.
Always start your training with a few minutes of warm up. If you are planning to bulk up, 10 to 30 minutes of light cardiovascular exercise will suffice. Practice warm up as a pre-exercise regimen to ensure optimal performance as it stimulates blood flow to vital organs like the blood, lungs and your muscle tissues. It also raises your body temperature, as with stretching. Stretch thoroughly between sets to prepare your muscles and ease soreness the next several days.
You will find an assortment of machines and drills that you can utilize for your training. The important thing is to strategize and plan your training and establish the frequency, reps/sets and weights you will be using to fully maximize the muscle groups you exercise on any given day.
Beginners should do around 2 to 3 sets of 12 reps of lower weight loads. The weight should be heavy enough that the target muscle will be unable to lift the weight after the 12th repetition. Experiment on what this would be for you. If your goal is to build bigger muscle, take only 60 to 90 seconds of rest in between sets.
Experienced trainers will suggest a two to four day training to maximize your work out sessions-allowing you to focus and work hard on specific muscle groups on certain days. Try dividing between your upper (back, chest, arms, shoulders) and lower (legs, stomach) body if that works for you. You can also train muscle groups that work together on the same days. Remember to exercise according to the size; start with the larger muscles first before proceeding with the smaller ones.
Here are some of the drills you can use: Back: deadlifts, T-bar rows, lat pull downs Chest: bench press (flat, incline and decline) Shoulders: military press, dumbbell rear felt flyes Arms: barbell curls, dips, close-grip bench press Legs: squats, front squats, leg press, lunges Stomach: leg raises and crunches
Drink 10 to 12 glasses of water especially during workout sessions so that you won't be dehydrated as you train. Always make time for cooling down and stretching after training. For unusual pain (soreness not included) in joints and muscles, consult your trainer and therapist as soon as possible. Now you have a weight lifting workout, you have no excuse not to have a great physique. Live right and enjoy!
Let us start with the basics: how to build bigger muscle. Exercise, those involving heavy weights particularly, puts tears in the muscle tissues. When you go home and rest, these little tears are then repaired by your body. As they are repaired, hormones are released to develop the same muscles to withstand the more stress thus creating the bigger and stronger muscles that you see. To get that body you want, below is a solid weight lifting workout that you can use right away.
Always start your training with a few minutes of warm up. If you are planning to bulk up, 10 to 30 minutes of light cardiovascular exercise will suffice. Practice warm up as a pre-exercise regimen to ensure optimal performance as it stimulates blood flow to vital organs like the blood, lungs and your muscle tissues. It also raises your body temperature, as with stretching. Stretch thoroughly between sets to prepare your muscles and ease soreness the next several days.
You will find an assortment of machines and drills that you can utilize for your training. The important thing is to strategize and plan your training and establish the frequency, reps/sets and weights you will be using to fully maximize the muscle groups you exercise on any given day.
Beginners should do around 2 to 3 sets of 12 reps of lower weight loads. The weight should be heavy enough that the target muscle will be unable to lift the weight after the 12th repetition. Experiment on what this would be for you. If your goal is to build bigger muscle, take only 60 to 90 seconds of rest in between sets.
Experienced trainers will suggest a two to four day training to maximize your work out sessions-allowing you to focus and work hard on specific muscle groups on certain days. Try dividing between your upper (back, chest, arms, shoulders) and lower (legs, stomach) body if that works for you. You can also train muscle groups that work together on the same days. Remember to exercise according to the size; start with the larger muscles first before proceeding with the smaller ones.
Here are some of the drills you can use: Back: deadlifts, T-bar rows, lat pull downs Chest: bench press (flat, incline and decline) Shoulders: military press, dumbbell rear felt flyes Arms: barbell curls, dips, close-grip bench press Legs: squats, front squats, leg press, lunges Stomach: leg raises and crunches
Drink 10 to 12 glasses of water especially during workout sessions so that you won't be dehydrated as you train. Always make time for cooling down and stretching after training. For unusual pain (soreness not included) in joints and muscles, consult your trainer and therapist as soon as possible. Now you have a weight lifting workout, you have no excuse not to have a great physique. Live right and enjoy!
About the Author:
Emmanuel Palmer gives the best tips on how to build bigger muscle. Click here to Find great articles on the most effective Weight Lifting Workout today.
