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A Guide To Building The Body

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By : Bernice Eker    99 or more times read
Submitted 0000-00-00 00:00:00
This serves as a guideline of body building tips and how-to's of building the muscle mass you ever wanted.

* As a rule, try and stay within 2 to 6 reps for strength and power, 8 to 12 reps for muscle size and 15 to 20 reps for endurance.

* One heavy set is enough to induce muscle growth, two to three heavy sets is usually better to ensure muscle growth stimulation. Anything above three sets per routine is a waste of time.

* Workout two to four days a week. It usually takes 48 to 72 hours for a muscle group to recover from an intense weight training session. This body building tip recommended on an every other day basis.

* Heavy basic exercises like squats, dead lifts, and basic presses are to obtain muscle mass and best results.

* You should allow your body to recover between sets and let your breathing return too normal. It takes one to two minutes or more to recover depending on the exercise.

* Light lifting is advisable to be included in the warm up before doing the weight lifting routine.

* Consider a fitness trainer if you are a beginner and if no matter what you try to do, you are not getting the results you desire. If you find that you cannot concentrate on your workouts then you could consider hiring a personal trainer to advise and provide you with body building tips.

* Protein rich foods taken after the workout will help in the growth of muscle mass. To speed up recovery process, take Creatine supplement after the workout; Vitamin c and e is great for fast recovery.

* Don't do the incline barbell press at home unless you have a spotter; if you're by yourself; replace this with dumbbell incline presses, which are just as effective.

* Concentration is the key when training your back. Always focus on your back muscles when pulling the weight instead of letting your arms do the work.

* Always hit a different area of your back by alternating exercise choices and order.

* Don't go overboard on your weight selection. As a beginner, lighter is better; it's more vital that you learn good form early.

* The front squat was included instead of the rear squat because if you're a seasoned lifter, you can "clean" the barbell into place if you don't have a rack. If this isn't an option for you, replace this move with dumbbell squats, in which you hold a dumbbell at each side to do the exercise.

* Increase your strength 5% every two weeks

* Warm up is the ultimate body building tip.

* Change your routine often to keep making progress.

* Include stiff-legged and curling moves in any ham routine. This ensures you work the hams from both the hip and knee joint.

* The three different grips used in The high cable curl (palms up, palms facing and palms down) attack your arms from three important angles.

* The basic movement of any biceps exercise is a curl, but there are two significant ways you can alter your attack for complete development. One is through different grips; and the other is through putting your biceps on stretch which can lead to a stronger contraction during the lifting phase of the rep.

* Don't let the hands touch on the close-grip press - if it is too close you'll put unwanted stress on the wrists.

* Only one exercise per muscle group should be done. Never perform more than 10 reps.

* To build your pecs, a squeeze at the apex of every rep is vital.

* Do a drop set, here's how it works: in your last set, complete the prescribed number of reps; then immediately drop the weight and do 5 or so more reps.

* Using the Swiss ball, you can improve your balance and coordination as you improve your pecs.

* Control is vital in this routine. Don't throw the weights around - perform the up and down slowly and deliberately.

* Don't dawdle. To finish in 15 minutes or less, you'll need to keep rest periods to about 30 seconds max between sets.

* If your bench doesn't decline, try putting a 45-pound plate under one end of the bench.

* Wear a lifting belt on your heavy sets and on your heavy sets only, like squats, dead lifts, shoulder presses and bent rows.

* Concentrate on low reps with very heavy weights. Reps should be in the two to six ranges and the weight should be heavy enough to only allow you perform the number of reps.
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