Seven Top Work Out Tips For Adding Hard Muscle Fast

Article by Ged McCabe

Seven Top Work Out Tips For Adding Hard Muscle Fast – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Workout tip no 1 – train using major compound movements when ever possible – reason being is that you need to do less exercises in order to work your major muscle groups.

Movements like the squat and dead lift will develop all the major muscles in your legs and back, which is where two thirds of your muscle mass is located. The dead lift works your entire body. There is absolutely no doubt that the squat and dead lift are the two supreme muscle builders – so make it a point to plan all your bodybuilding routines around one if not both.

For upper body look at the bench press, overhead press, dip and chin up – these are the absolute best upper body exercises ever invented. Also, don’t forget the shrug exercise – it really targets your Trapezius muscle which gives you that freaky look at the back.

Here’s your second work out tip – short, hard sessions in the gym, then plenty of rest. Four or more weight training sessions a week will not work because muscle grows at rest, so you need more rest days than workout days. If you train hard enough you will not be able to have four workouts a week, unless you have truly amazing recovery capability.

This is a common mistake – too many sessions but not working hard enough! If you’re used to four sessions a week and poor results, you’ve nothing to lose by cutting down to two sessions – but make certain that you do work hard. This should get you growing again.

Here’s the next work out tip – train hard! You must work hard enough to give the muscles the growth stimulus. If you’re only training twice a week you should be able to find the motivation to make each session count.

An important part of this is to add weight to the bar on a regular basis. If you add small amounts of weight your body will be better able to adapt to the extra stress placed on the muscles.

It’s really important to eat well – a much overlooked tip – most amateur muscle builders do not eat nearly enough food. If you don’t eat enough food to allow your muscles to grow, you will never make any meaningful gains.

Stick to high protein, good quality foods like turkey, tuna, chicken breast and eggs. Plenty of vegetables too. Watch the amount of saturated fat you eat, especially as you’re going to be taking in more food.

Make sure that sessions with the weights don’t drag on over the hour. After around an hours training your body will start to produce the Cortisol hormone, which will inhibit muscle growth. So two hard sessions a week, under the hour in length – you get some of your life back too!

A work out tip not to be underestimated is don’t get injured! I know that sounds trite, but nothing like an injury to ruin any chance of muscle gains. How do you avoid injury? Keep these two thoughts uppermost in your exercise selection – first, only do safe exercises that won’t harm your body and second, learn textbook exercise form and always practise it.

Never press behind the neck, never use the smith machine for squats, and avoid the bent over and upright row movements.

Here’s another terrific work out tip – cycle your workouts. When cycling workouts you need to create a gaining momentum, and this is done by starting out with lifts below your current abilities, and then working up to and past your previous best levels.

By dropping the weight below your best lift, you can build momentum to forge on into new personal best lifts, with less apparent effort.

About the Author

Understanding how to design and plan home workout routines that will work for your body is perhaps the most important part of bodybuilding.

Ged McCabe has created a complimentary 90 minute video presentation,

Adding Deadlifts to Your Physical Fitness Program

Article by Jonathon Hyatt

Adding Deadlifts to Your Physical Fitness Program – Health

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

After the squat, the deadlift might just be the most important exercise for physical fitness. It’s such a basic movement, yet it involves almost every muscle in your body. Even better, most trainees can deadlift more weight than with any other exercise! No matter your current goals, this is one move you’ve got to be doing. Here are a few ways you can add deads to your own lifting program.

Heavy Lifting for Mass

Heavy deadlifts will put slabs of muscle on your back like no other exercise. They’ll also stimulate new growth in your quads, hamstrings, traps, and even biceps. If you have one day per week for training your back, try getting a few heavy sets in before your pull-ups and rows. If you train your upper and lower body on separate days – or if you train every muscle at every session – rotate deadlifts in with your other leg exercises.

Deadlifts for Fat Loss?

Most people don’t think of heavy lifting as good exercise for fat loss. However, it’s FAR more effective than cardio can ever be! Heavy deadlifts activate muscles all over your body, and they have to work hard to move all that weight. This is metabolically demanding, and you’ll burn hundreds more calories for hours after a good training session. However, you’ve got to focus on deadlifts and other “big” movements. Curls, raises, and other isolation exercise are not very demanding, and they will have minimal impacts on your metabolism and body composition.

Condition with High Reps

If you’ve got great form, then deadlifts can actually be a good conditioning tool, as well. While sets of five or six are great for building muscle, high reps will tax your cardiovascular system like nothing else. When it’s too rainy to run – or you just don’t have time to hit the track – try knocking out a few sets of twenty with short rest periods. Just make sure you keep your back in a safe position when you start to get fatigued.

Tips for Perfect Form

Despite its simplicity, there are still several important form tips for the deadlift. Make sure you understand this advice before including deadlifts in your physical fitness program.

*Keep your lower back in a safe position. Arched or flat is fine, but a rounded back will inevitably lead to injuries.*Lift with your whole body. Make sure you’re engaging your hips, quads, and hamstrings in addition to your back.*Pull back. You should think about pulling the weight “backwards” as you get it off the floor. This keeps the bar as close to your body as possible, making for a faster, smoother rep.*Mix your grip. Once you start deadlifting some heavy weights, you’ll need to alternate the directions your palms face when you grip the bar. This keeps it from rolling out of your hands.

But of all these physical fitness program tips, the most important is to not overdo it – an injury could end your ability to workout at all. Take it slow and know your abilities.

About the Author

After the squat, the deadlift might just be the most important exercise for physical fitness. It’s such a basic movement, yet it involves almost every muscle in your body.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Jonathon Hyatt

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Circuit Training: Adding More Fun to Your Workouts…

Article by M. Jamal

A group gym exercise method in which endurance exercises (those that increase endurance and stamina) are combined with strength exercises (those that develop the size and strength of skeletal muscles) is known as circuit training.

In circuit training, stations are positioned around the facility, with each one focusing on a different exercise – sit-ups, pushups, resistance training, weight training, and others.

Participating individuals are assigned to each station for mini-workouts of 8-20 repetitions each, and rotate to the next station with little or no rest in between those 15-45 second turns.

This goes on until all stations have been tackled by a participant (one complete circuit) or until a pre-specified time period.

The program may consist of exercise machines, calisthenics, elastic resistance, hand-held weights, or a combination of any of these. Between each station, a 30-second to 3-minute aerobics workout is squeezed in to improve the participant’s cardiorespiratory endurance.

This program was developed in 1953 by G.T. Anderson and R.E. Morgan in London and originally comprised 9-12 stations. Today, any number of stations can be employed, according to the circuit’s design.

This type of workout is preferred by those who want to get an intensive strength and resistance training because the in-between rests are eliminated to take the participant to her maximum target heart rate as well as her maximum physical effort.

Others turn to circuit training simply for the variety.

If you’ve been solely on the treadmill for months, or have never tried anything other than the stepper, then circuit training can definitely keep you from getting bored with exercising.

Dr. Len Kravitz, a researcher at the University of Mexico and Program Coordinator of Exercise Science, believes that “variety” of the stimulus to muscle is important, and that if these stimuli are not regularly changed, the benefits gained in muscular or strength endurance will eventually plateau.

What are the advantages of circuit training?

* Circuit training is flexible.If you’ve got time constraints, a total-body workout can be finished in roughly 10 minutes. If more time is available, you can finish up to four circuits, which would total about 45 minutes.

* Circuit training is challenging and can be psychologically rewarding.A study on unfit female college students concluded that those who were involved in circuit training improved in several aspects of body image more than those who only trained aerobically (Anshel, et al., Journal of Sport Behavior, 2006).

* Circuit training involves a very quick pace that is great for fat-burning.

* Circuit training can be fashioned to whatever fitness level you’re at – whether you’re an expert or beginner, you can work out at an intensity that suits you.

* Circuit training can be done either at your home or in the gym.

www.FreakingAwesome.TV — your free workout Click the link to subscribe and get free workouts http To get our free 5-4-3 Workout system, please visit www.FreakingAwesome.TV You are watching Intense 4 Exercises Circuit Training
Video Rating: 4 / 5

Find More Circuit Training Stations Articles