8 Basic Rules You Must Know About Muscle Building
Something that a lot of people get caught up in when trying to build muscle is lifting the heaviest weight at all times. The one thing that slips the minds though of these people is making sure that you do in a safe manner.
Many of the traumatic incidents you see in a gym can be avoided by taking the proper precautions. We recommend following the guidelines we've listed below so you can build muscle safely.
1) You may look around the gym and find that there are many different things that can happen with just the slightest thing wrong. One of the main things that can go wrong causing injury is the use no barbell collar, or not properly tightening it. This can cause on unbalance of weight to one side of your body causing it to strain harder to get the weight up, which increases the chance of muscle tears.
2) Use a spotter if you sre doing one rep maximums. This is person who watches you and is ready to help you out if you start struggling. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I've seen it happen.
3) Steer clear of the gym if you are sick. Seems too obvious but I regularly see people who are clearly suffering from a high fever and cough splutter, there way through a training session. Most commonly during that session the person achieves no personal bests and puts them self out of action for a few days. Exercising actually for a while at least lowers your immune system so if you are already feeling ill then by exercising you give the illness the ideal opportunity to take a bigger hold of you.
4) Correct technique is always important. If you try to do too much with your sets or exercises, it's possible that serious injury can occur. Even if you don't get hurt, you won't be focusing in on the targeted muscle, and your results won't be anywhere near where you want them.
5) Do not over do it. It is very common when motivation is high especially for newbie's that you want to lift weights as often as possible. This motivation is fine but working out everyday or even every second day will likely be too much for the majority of people unless a split routine is used. You will actually weaken your muscles if you workout again when they are not yet fully recovered.
6) Not eating properly. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. If you do not consume enough calories then you are not going to be able to support muscle growth and will therefore be wasting your time in the gym. During the day eat frequently high quality nutritional meals.
7) Showing off. Lifting too much weight and competing with friends can be great motivation but also can be a recipe for disaster. It is much more productive to try to beat your own personal best scores. write down your workout scores in a training log so that you know what scores you have to beat for your next workout. This will be more motivating for you and reduce your risk of injury.
8) Last but not least make sure you warm up. Most muscles and tendon tears come from someone who doesn't stretch before workout. Make sure that you spend at least 15 minutes doing various stretches so that you are not lifting while you are tense.
If you can take advantage of each one of these, there isn't any reason why you can't build muscle safely. Plus, you'll get much better results in the process. - 17274
Many of the traumatic incidents you see in a gym can be avoided by taking the proper precautions. We recommend following the guidelines we've listed below so you can build muscle safely.
1) You may look around the gym and find that there are many different things that can happen with just the slightest thing wrong. One of the main things that can go wrong causing injury is the use no barbell collar, or not properly tightening it. This can cause on unbalance of weight to one side of your body causing it to strain harder to get the weight up, which increases the chance of muscle tears.
2) Use a spotter if you sre doing one rep maximums. This is person who watches you and is ready to help you out if you start struggling. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I've seen it happen.
3) Steer clear of the gym if you are sick. Seems too obvious but I regularly see people who are clearly suffering from a high fever and cough splutter, there way through a training session. Most commonly during that session the person achieves no personal bests and puts them self out of action for a few days. Exercising actually for a while at least lowers your immune system so if you are already feeling ill then by exercising you give the illness the ideal opportunity to take a bigger hold of you.
4) Correct technique is always important. If you try to do too much with your sets or exercises, it's possible that serious injury can occur. Even if you don't get hurt, you won't be focusing in on the targeted muscle, and your results won't be anywhere near where you want them.
5) Do not over do it. It is very common when motivation is high especially for newbie's that you want to lift weights as often as possible. This motivation is fine but working out everyday or even every second day will likely be too much for the majority of people unless a split routine is used. You will actually weaken your muscles if you workout again when they are not yet fully recovered.
6) Not eating properly. Emphasis will have to be placed on muscle building nutrition if you want your muscles to grow. If you do not consume enough calories then you are not going to be able to support muscle growth and will therefore be wasting your time in the gym. During the day eat frequently high quality nutritional meals.
7) Showing off. Lifting too much weight and competing with friends can be great motivation but also can be a recipe for disaster. It is much more productive to try to beat your own personal best scores. write down your workout scores in a training log so that you know what scores you have to beat for your next workout. This will be more motivating for you and reduce your risk of injury.
8) Last but not least make sure you warm up. Most muscles and tendon tears come from someone who doesn't stretch before workout. Make sure that you spend at least 15 minutes doing various stretches so that you are not lifting while you are tense.
If you can take advantage of each one of these, there isn't any reason why you can't build muscle safely. Plus, you'll get much better results in the process. - 17274
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