Find Out 7 Workout Rules to Build Muscle Fast
Here are 7 rules to help you make your workout effective and turn your skinny body into a huge mass of muscle in quick time.
How to select exercises: Choosing exercises that use free weights and bodyweight is the best way on how to bulk up fast. Never use the machines. You need a good range of motion to strengthen muscles and joints. Also go for the heaviest weights that you can lift over 5-8 reps.
How many sets to perform per workout: Less is more for the skinny beginner. 12 to 16 sets are all you should perform per workout to really gain muscle. There are many advantages of low volume training over high volume training, like better recovery from workouts, no soreness after exercise, no overtraining, faster muscle growth during recovery time, etc.
How many sets per exercise: Most intermediate and advanced exercisers are recommended 1-3 sets per exercise. However beginners need to do 3-5 sets to get going especially if they are not used to exercising.
How many reps to do per set: Many muscle building programs are based on the 8 to 12 range of reps but such lifting with lighter weights is not at all beneficial to stimulate a spurt of muscle growth. Skinny guys need to lift much heavier weights that can be lifted only up to 5 to 8 times. Stick to this range to get off the blocks faster in piling on the muscle mass.
How much rep speed: Slow is not the way to go, especially for hard-gainers. Speed up lifting and control lowering of weights. Lift in less than a second and lower in about 2 seconds. Slow and deliberate motion is not for skinny guys wanting to put on muscle mass.
How much to rest between sets: Depending on the intensity of the exercise, take a rest of a minute to a minute and a half between sets. Advanced exercisers need much more rest - from 2 to 4 minutes. You will need more and more rest as you build more muscle and gain weight.
How long to work out in each session: Always work out for a short session of 30-45 minutes. The release of anabolic hormones peaks at around 30 minutes and halts at around 45 minutes. Thereafter the catabolic hormones like cortisol take over and eat away muscle tissue. - 17274
How to select exercises: Choosing exercises that use free weights and bodyweight is the best way on how to bulk up fast. Never use the machines. You need a good range of motion to strengthen muscles and joints. Also go for the heaviest weights that you can lift over 5-8 reps.
How many sets to perform per workout: Less is more for the skinny beginner. 12 to 16 sets are all you should perform per workout to really gain muscle. There are many advantages of low volume training over high volume training, like better recovery from workouts, no soreness after exercise, no overtraining, faster muscle growth during recovery time, etc.
How many sets per exercise: Most intermediate and advanced exercisers are recommended 1-3 sets per exercise. However beginners need to do 3-5 sets to get going especially if they are not used to exercising.
How many reps to do per set: Many muscle building programs are based on the 8 to 12 range of reps but such lifting with lighter weights is not at all beneficial to stimulate a spurt of muscle growth. Skinny guys need to lift much heavier weights that can be lifted only up to 5 to 8 times. Stick to this range to get off the blocks faster in piling on the muscle mass.
How much rep speed: Slow is not the way to go, especially for hard-gainers. Speed up lifting and control lowering of weights. Lift in less than a second and lower in about 2 seconds. Slow and deliberate motion is not for skinny guys wanting to put on muscle mass.
How much to rest between sets: Depending on the intensity of the exercise, take a rest of a minute to a minute and a half between sets. Advanced exercisers need much more rest - from 2 to 4 minutes. You will need more and more rest as you build more muscle and gain weight.
How long to work out in each session: Always work out for a short session of 30-45 minutes. The release of anabolic hormones peaks at around 30 minutes and halts at around 45 minutes. Thereafter the catabolic hormones like cortisol take over and eat away muscle tissue. - 17274
About the Author:
To find out more about weight training, check out Cecil Kelly's authoritative articles on building muscles.
posted by X - Men at
3:12 AM
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