Muscle Building Techniques

In every gym, there's at least one guy who seems to pump iron for hours on end. You know, the one who's always there when you arrive, and still there when you leave.

Although you might be impressed by this guy, you really shouldn't be. After all, he does two hours of work when 30 minutes would yield better results.

4 ways to be more efficient

The purpose of lifting weights is to trigger an adaptive response in the body, which forces it to build more muscle tissue. This response is triggered when muscles are forced to operate at a higher intensity of output than normal. This intensity is measured in work per unit of time.

Meaning that all you have to do to gain muscle mass is make sure that you lift more weight per minute than you did the last time. Even if that maximum stimulus lasts only five seconds, it will trigger growth in the muscle. In fact, those five seconds at a higher intensity will trigger more growth than pumping out the same 20 sets, on the same five exercises, using the same weights as your last workout.

Here are four ways to get more bang for your bodybuilding buck:

1. Hoist the most weight for that particular muscle group by picking the right exercise. For example, to work the quadriceps you could do squats, leg extensions or leg presses. But if you experiment you'll discover that you can use the most weight on a leg press. Therefore, the leg press is the smart choice. Try doing one all-out set on the leg press, then move to the next muscle group.



2. Reduce the range of motion by using a power rack or a Smith machine, and lift the weight in only your strongest range. The muscle-building stimulus works whether you move a weight one inch or two feet; it is the weight, not the distance , that is the most important factor.



3. Find out how to spend less time in the gym and more time enjoying the things that really matter. Work the major muscle groups on fixed days, by devising a workout program for yourself, or enlist the help of a personal trainer to do so. For instance, you could do legs, glutes, and abs on Monday; chest and back on Wednesday; and shoulders and arms on Friday. This allows you to really focus on building muscle in certain areas.



4. Write down what weight you use on each exercise so you can be certain to add a bit more next time. Spending hours in the gym is meaningless if the intensity of overload (weight per minute) does not increase.

Less wear and tear

Your body needs time to recover from weight-bearing activity; how much time depends on how hard you work them during a particular workout. Only muscles that have fully recovered can grow. This point is completely missed on the guy who insists on working out every day, and never gives his body a chance to recover. Furthermore, by not giving your muscles a chance to recover, you expose them to more wear and tear than is necessary, and substantially increase your risk of injury.


More time outside the gym

Which brings me to the most important point. Use your new strength and health to enjoy life outside the gym. If you build muscle for martial arts, go practice your techniques. If you build strength for rock climbing, get out of the gym and go enjoy climbing in the great outdoors! The guy who is constantly in the gym is allowing life to pass him by while he pumps away on the equipment.

So work out efficiently, and go squeeze the juice out of life!

By Glenn Davis

Simple and Easy. Muscle growth is the main factor for proper body fat loss

The first step of any weight-loss journey should be a total body weight-resistance workout.

Despite this, many shy away from weight-training (women especially) fearing they will bulk up or add muscle and extra weight. This could not be further from the truth.

It is impossible for women to get "bulky" unless they are on testosterone enhancements (steroids) because testosterone is what primarily determines muscle size. Building muscle is important because muscle is what burns calories; the more muscle you have, the more fat you burn.

I created a weight-resistance plan for Miki that focuses on every major muscle group. Miki wants to lose fat in her abdominal region, so I constructed a routine that concentrates on her chest, back and, most importantly, her legs. Why? Because those are the largest muscle groups and will inherently burn the most fat away from her "fat storing regions" in her midsection.

Legs are half of your body and are used all the time - including during any cardio workouts - so it is no surprise they are your greatest asset in fat burning. But keep in mind; it is important your legs are of equal strength, which in most people is seldom the case. Your trainer should always correct any imbalance in leg strength because you will burn more fat and cut down on the risk of injury if each leg is doing the same amount of work. One leg being stronger than the other may affect calorie burning by up to 40 percent.

Since this is Miki's first month in the weight room, I created a weight-resistance routine custom-fit for her. The "custom" element of the routine revolves around Miki's personal issues such as age, gender and muscle imbalances (some muscles are stronger than others due to overuse).

Glenn Davis is a personal trainer at Premier Health & Fitness in Annapolis. You may contact him at maketransitions@unfranchise.com.

Muscle Building Tips

Q - What are some of the most important insider tips you can give us?
A - Sure, be happy to.

1. A lot of the things you and going to read in the muscle building magazines and web sites have a lot of misinformation. A lot of them are going to recommend "over training". You will end up burning more muscle than you are building.



2. Also I personally believe in getting a lot of protein. I think that is absolutely necessary for building muscle.



3. Also a lot of magazines will say to drink water but they won't say how much. I would say that 1 to 2 gallons a day once you get really serious about it. I try to get 2 gallons a day.



4. Get a physical before you begin your bodybuilding program. You need to be in good health before you begin.



5. Remember, body will respond differently. There is no one set plan that will work for everybody. So if you lose persistence or get discouraged easily you are not going to go on long enough to figure out what it is that's going to get you quick results.



6. If you don't already, start another sport to help fill in between your workouts. Running and swimming are good and will get and keep your heart pumping.



7. By all means, remember to eat healthy!

Q - Thank you very much for your input.
A - It's been my pleasure. Best of luck with your bodybuilding program to all your readers!

Full routine for new bodybuilders

Q - Would you go through a full routine that you would recommend for a new bodybuilder?
A - What I would recommend to start is a 3-day split, which is working out 3 days a week. I would recommend that when they start they do so with 8-12 repetitions for each exercise. Every set besides the warm up set needs to be done as a failure and what I mean is when you've done your 12th rep you don't have any more strength left to do a 13th. You are doing all you can do.
I would say that Monday I would have them do back, biceps and forearms. I would say 3 barbell rows and 2 lat pull downs and 2 pull-ups and for biceps I would have them do 3 sets of straight barbell curls and 2 sets of hammer curls. Then for forearms I would have them do 2 sets and before all that I would have them do a warm up. Before you do back you are going to want to do a set of light barbell rows. And before you do arms you are going to want to do a couple sets of light barbell curls. Rest on Tuesday.
And then Wednesday I would have them do chest, shoulders and triceps. With chest I would have them start out with warm up and then I would have them do 3 sets of flat barbell bench then 2 sets of incline and one set of bench. Then warm up the triceps and then straight bar push downs, then 2 sets of full extension overhead curls then for shoulders a warm up of course then 2 sets of military presses and 4 sets of bilateral raises. Rest on Thursday.
And then on Friday I would have them do legs, calves and abs. For legs I would recommend 4 sets of squats and 3 sets of 45% leg press and for calves I would say 4 sets of standing calf raises and for abs I would have them do 2 sets of crunches to failure and those can be weighted and 2 sets of roman leg lifts. And on Saturday and Sunday I would have them do their cardio. It could be running, swimming or playing basketball.

Q - At what point would you recommend an advanced daily workout?
A - Over time different people will recover faster than others. Like it might take one person a week for their chest to build up to where they can work it again and other it might only take 2 to 3 days. Over time you learn your individual routine. Every 3 to 4 weeks you should mix up your exercises.

Legs Recommended workout
Squats
This type of exercise requires a bar, weights and a special rack called a squat rack. Step under the bar after placing it with the weights on the rack. Let the bar rest on your shoulders holding it to maintain balance. Step away from the rack, lower the weight keeping your back straight and squatting until your upper legs are parallel to the floor or a little lower. Lift the weight up until just before the knees lock. After your repetitions are finished, put the weight back on the rack while keeping the head up and chest out.

Stiff Legged Dead lifts
Similar to regular dead lifts with this one you keep the legs straighter with just a slight knee bend.

Leg Extensions
Using a Leg Extension Machine place whatever weight you choose on the machine. Sit so that your feet are behind the leg brace and your knees are at the end of the seat. Push the weight up by extending out your legs making the movement smooth and slow.

Leg Curls
Lie down on the bench placing your heels behind the padded bar. Bring the weight up to your rear end while concentrating on your hamstring.

Standing Calf Raises
Sit on the seat of the Calf Raise Machine keeping knees under the padded bar. Lift the bar by raising the heel while standing on the ball of the foot. Raise and lower slowly feeling the movement at work.

Back Recommended workout

Dead lifts
Warning: This is potentially one of the most damaging exercises unless done properly. It's a good idea to have someone nearby to coach you until you are comfortable
Standing in front of a weighted bar, bend over and grab the bar using a grip that is just a little wider than your shoulder width with one hand facing palm out and the other facing palm in. Begin pushing you're your heels and raise the back keeping it flat and your head up.

Chin Ups
Using an over hand grip, lift your knees so they are not touching ground and then lower yourself. Next, pull yourself up to chin level

One Arm Dumbbell Rows
With the dumbbell in one hand, lean forward and grab the bench with the free hand. While the arm holding the dumbbell is hanging down lift the weight up until it is next to the outer chest.

Shrugs
Simply grasp a barbell with an overhand grip. Let it hang in front of you and shrug your shoulders up and then lower them slowly.

Shoulders Recommended workout

Military Press
Grasp weight using an overhand grip. Keep the bar level with your collar bone push weight above the head. Make sure your back is kept straight. Next lower the weight back to the start point then repeat.

Standing Lateral Raises
With a dumbbell in each hand lean over slightly while holding the two dumbbells in front of you. Raise weights up on each side until they are level with your shoulders taking care not to swing the weight up.

Forearms Recommended Workout

Wrist Curls: For this you will need a bar, bench and weights.
Sitting on the bench, pick up the weight using an underhand grip. Place forearms on the bench and roll the weight up and down the hands.

Behind the Back Wrist Curls
Using bars and weights put the bar on the rack. Back up to the rack and pick up from behind your back. Move your wrists up and down rolling the bar across your hands.

Triceps Recommended Workout

Q - What muscle should we discuss next?
A - Well, let's look at exercises for the triceps.

Cable Press Downs - This one requires a special piece of equipment called a Cable Pulley Machine. Grab the handle with your hands crossed over about 10 inches between your hands. Press the bar down all the way. Next, raise it as far as you can and do it without moving the elbows. You should not lean forward.
Standing/Seated Tricep Presses
You will use weights and a bar. Grip the bar in front of you with that crossover grip with your hands about 8 inches apart. Next, raise the bar over your head. Next, lower it down in back of your head as far as you can before moving it back up.

Lying Tricep Extensions
For this exercise you will use a bench, weights and a bar. Do these like the standing tricep extension but lie on the bench and only lower the weight as far as the top of your head. Without moving the elbows, press the weight back over your chest. Keep your elbows straight. If this is too difficult try using close grip bench presses.

Close Grip Bench Press
Same as a regular bench press, but your hands are placed about 8 to 10 inches wide.

One Arm Tricep Extensions
Dumbbells
Grab a dumbbell in one hand, raising it above your head. Next lower the dumbbell behind your head keeping your elbow stationary. Then press the weight back up.

Biceps Recommended Workout

Q - What about biceps? Every time someone thinks about "bodybuilding" we imagine this image of a guy with his biceps bulging.
A - Ha! Ha! That's true. I'm not sure why that is; except that's one of the most obvious results of the hard work it takes to become a serious bodybuilder.

Q - Okay, what are the exercises you recommend for the biceps?
A - Curls. After putting your weights on the bar you grab the bar in two places that are parallel to your shoulders. Then you lift it as far as you can. Next, partially lower it but need to stop before your arms straighten out and raise the bar again making sure you are raising the bar and not just swinging or throwing it up. Make sure your elbows are tucked in. That's the basic curl. There are different variations on the curl such as the preacher curl which requires a special bench, seated curls with dumbbells, hammer curls, concentration curls and reverse curls.

Q - So it looks like curls are the only exercise for biceps?
A - Well, like I said there are different variations of curls.

Q - Can you describe just a couple of them?
A - Okay.
Seated dumbbell curls: While seated on the bench, these curls have you picking up the dumbbells and curl weight up while twisting your palms. You should end up with the barbells pointing to your shoulders. To lower, use the opposite movement only in reverse while you twist the weight so that when you reach the bottom of the curl they are now facing your body.
Reverse curls: These will work the biceps and the forearms. Standing in front of the bar, cross your hands over and grab the bar. Curl the bar the same as you do for the regular standing curl.
Hammer curls: These are done the same as normal dumbbell curls. The difference is you keep the palms facing toward your body. This exercise will also help to work the forearms.

Chest Recommended Workout

Q - Before we begin discussing the workout, can you describe the different exercises for us? And, are most of these exercises standard? In other words, would our client find people doing the same exercises no matter what club or gym they go to?
A - Sure. Yes, the same basic exercises are pretty much universal and used everywhere. There are some variations, of course, but no matter what gym you choose, the same basic exercises will be used.

First of all, before I talk about exercises the most important things to remember are the warm-up and cool-down. These steps are very important. You need to prepare your muscles for the workout and also give them a rest when you are finished with your routine.
Q - Is it true that there are exercises that target specific parts of the body?
A - Yes, that's correct. To work on the chest you will do bench presses, incline bench presses, dumb bell flys and pullovers. You will need a bench for all of these exercises as well as weights and a bar.
Bench Press: Put the weights on the bar and lie on the bench so that the bar is just below the eyes. Grasp the bar keeping your arms aligned parallel to the nearest wall. Lift the bar and slowly lower it to your chest. Pause for a moment then raise the bar and lower it just before your arms lock in place. Don't arch your back and keep your feet on the floor. Oh, and your elbows need to be kept out.

Q - Incline Bench Press: Would it be correct to say that the incline bench press is the same as the regular bench press only done on an angle?
A - Almost but not quite. Yes, you need an incline bench but the exercise is slightly different. You need to lower the weight over the collar bone instead of your chest and lower closer to the chin.

Q - Okay, what's next?
A - Dumb bell Flys: All you need for this exercise is your bench and dumb bells. Lie on the bench and grab hold of the dumb bells. Hold them so that the front of your arm and your upper arm are making right angles. Try repeating this often to build and stretch the chest.
Q - Do you recommend any other exercises for the chest?

A - Yes, this is another you might include.
Pullovers: You will need a bench and dumb bells for this exercise. Cross each hand over one another with each grasping a weight so your wrists crisscross. Feel your chest expand as you raise the weight until it is over your head.