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