| To build big muscle is no mean feat. You
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| | don't you? You do, don'tyou?
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| need toknow the right approach and then
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| | 3 -- Build Big Muscle Mass:
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| build yourfoundation properly.
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| | This is where you use heavy weights. This
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| If you're going to build muscle mass,
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| | meansthat the weight you lift is
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| then freestyleexercises are not
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| | sufficient to challenge you.
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| appropriate. Freestyle exerciseshave
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| | I suggest that you don't move beyond 12
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| their place. They build a solid
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| | reps. So,the maximum you should be able
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| foundation forbeginners wishing to take
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| | to lift is up to 12repetitions of any one
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| up bodybuilding. Theycan be used with
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| | exercise. If you are goingover that, then
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| your current bodybuildingworkout routine.
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| | the resistance is minimal. Thereforenot
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| But, they do not build big muscle.
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| | effective enough in building the big
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| Where you want to become big, or bigger
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| | muscle youdesire.
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| at least,you need some sort of
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| | When I suggested that you do 12 reps, I
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| resistance. It really dependson your
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| | mean thatyou should be fatigued by that
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| goal. You need weight resistance
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| | stage. So much so,that doing a thirteenth
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| thatfocuses on each muscle area
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| | rep would be nearimpossible. This is
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| individually, in orderto build big
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| | known as training to failure.
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| muscle.
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| | 4 -- Do Not CHEAT:
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| So you use weights for this purpose.
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| | Yep... you heard right. When performing
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| Using thisresistance against each muscle
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| | anexercise, a person's natural tendency
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| area you want todevelop, you'll build big
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| | is to cheat alittle. Because the weight
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| muscle. To do this you'llneed different
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| | is so great, it's easier tocheat a small
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| exercises, so that you can focus
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| | bit and use your own weight tonudge the
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| thatresistance on each muscle target.
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| | heavy weight to where you want it to go.
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| 1 -- Choose Your Bodybuilding Workout
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| | 5 -- Be Strict:
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| Exercises:
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| | For example, lets say that you're curling
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| If you're a beginner, I suggest that you
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| | a barbell
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| beginworking on these particular
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| | (for biceps). You start off well. The
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| exercises, as theybuild the foundation
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| | lift is pretty okand you are only using
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| for big muscle:
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| | the muscles that arerequired for this
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| * Bench Press (works the chest, shoulders
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| | exercise. But, as you go through afew
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| andtriceps)
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| | reps, the weight appears to become
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| * Barbell Rows (back and biceps)
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| | heavier.
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| * Squats (legs and lower back)
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| | It's not. It's just you're becoming more
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| * Overhead Press (shoulders and triceps)
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| | fatigued.
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| * Curls (biceps)
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| | As you reach the higher reps, the natural
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| * Dumbbell Press (triceps)
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| | tendencyis to give it a little hand,
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| For the more advanced bodybuilder, just
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| | causing the effect of theexercise on that
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| makesure that the exercises you chose are
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| | muscle to greatly reduce as youare not
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| focusing fullyon each muscle group and
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| | restricting the exercise to that muscle.
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| are working for you.
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| | Be strict. Don't give in to the urge to
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| Sometimes your body becomes amuned
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| | do this. It takesa great deal of personal
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| toexercises after doing them for some
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| | discipline to make sureyou don't cheat.
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| time.
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| | Take this advice and you won't gowrong.
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| Therefore they are not as effective
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| | In this case, when faced with the option
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| anymore.
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| | oftaking the easy way out or working
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| All you need to do is to change that
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| | through it thehard way --
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| routine. Trydifferent exerises. This will
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| | Opt for the hard way. It has the most
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| be a shock to the body,causing these new
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| | profoundeffect. It is the way to achieve
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| exercises to be more effective.
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| | your goal of buildingbig muscle!
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| Thus helping you build big muscle
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| | 6 -- How To Get over This:
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| moreeffectively.
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| | It's still not easy, but it helps -- I
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| As a matter of fact, you should change
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| | look at the numberof reps I need to
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| yourbodybuilding workout routine
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| | perform. When you really look atit, "12"
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| regularly so as not toallow your body to
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| | is not a big number, is it? So, I look at
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| become resistant to the effectsof each
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| | it as asmall thing.
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| exercise.
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| | As the urge to cheat kicks in, I say to
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| As for beginners, you must work on your
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| | myself:
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| chosenexercises before moving onto an
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| | "12 is not a big number - I'll be there
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| advancedtraining program. Your body must
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| | is a fewseconds"
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| become used tothis workout first.
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| | Try it. See how it works for you.
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| Before starting any sort of workout, what
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| | Cheating can leadto --
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| shouldyou do?
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| | 7 -- Injuries:
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| 2 -- Warm up:
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| | The other negative aspect of heavy weight
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| I can't stress this enough. One of the
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| | trainingis injuries. Usually caused by
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| biggestcauses in muscle fatigue, and poor
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| | jerking heavyweights, cheating, strain
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| muscleresponse, is lack of a good warm
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| | and overall poorperformance of these
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| up. The amountof time spent on a warm up
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| | exercises.
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| session varies. If it'scold, you should
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| | Reduce the likelihood of it by being more
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| warm up for about ten minutes. Ifthe room
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| | carefuland training in the proper manner.
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| temperature is warm, and your body iswarm
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| | This is why that
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| too, maybe around five minutes will do.
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| | I suggest beginners seek professional
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| But...
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| | help,especially where they have never
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| For best results, you've gotta do a good
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| | done any sort ofphysical workout with
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| warm upfirst!
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| | weight resistance trainingbefore.
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| If this is your first time training, my
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| | In summary, here are the 7 elements to
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| advice is to finda good gym with
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| | build bigmuscle --
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| professional coaches, to guideyou
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| | 1. Choose your bodybuilding workout
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| properly as you begin your journey
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| | routine.
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| intobuilding big muscle. You'll start off
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| | 2. Warm up first.
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| with lightweights and machines.
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| | 3. Build big muscle mass.
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| Increasing the weightresistance as you
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| | 4. Do Not CHEAT.
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| make suitable progress.
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| | 5. Be Strict.
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| As your body becomes more conditioned to
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| | 6. Prevent yourself from cheating.
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| usingweights, and the amount of weight
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| | 7. Avoid injury.
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| increases, sotoo will your ability to
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| | Stick with these helpful hints and they
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| perform heavier workouts.
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| | will help youstick with you your routine
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| Thus, allowing you to build big muscle.
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| | that will help youachieve your goal to
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| If you're a little more seasoned, then
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| | build big muscle.
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| you'll knowwhat I'm talking about...
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|
