To gain muscle mass in the fastest way possible requires a carefully thought out muscle building workout.
Building muscle requires a good plan no different to anything else you would like to achieve in life.
Your workout should consist of three basic phases and these are warm-up, workout where we stress the muscles and the cool down phase. Without proper warm up and cool down, you are leaving yourself and your muscles prone to damage and diminished results.
The warm-ups should be simple exercises starting with a little bit of cardio followed by a few sets of low intensity weight sets to get the mind and muscles warm and ready for the exercise to come. Just walking into the gym and starting to lift heavy weights is bound to lead to serious injury. Once you’ve injured your muscles you can say goodbye to the gym for a little while thus defeating the purpose of going in the first place.
Muscle gain starts with the workout part of your muscle workout.Careful consideration should also be given to the exercises. When you going to the gym you should know exactly what exercises you’re going to do and the number of sets and repetitions as well. Just turning up at your gym and starting to exercise without the plan simply leads to diminished or no result at all.
By knowing what you are going to do leaves you free to concentrate on your workout and also means you can track progress.
We all know that muscle is built by stressing the muscle fibers and that the healing process is what adds to our muscle mass.And therefore we need to know what weight we picked up last time we exercised and for how many repetitions.
The previous week we were to 2 sets of five reps with 20 kg.In order to get bigger muscles we need to increase the intensity of the exercise either by picking up a heavier weights or doing more repetitions.Since ideally the number of repetitions should remain low in this case we would plan to pick up the 20kg for 7 reps and 2 sets.
As you can see if you did not know what you did last week, it would be impossible to know what to do this week. Can you now understand what is important to keep track of and plan your muscle workouts.
You should also plan to only exercise one muscle group once per week.Trying to exercise a particular muscle group twice in the same week really doesn’t give you any muscle gain in fact it will hinder it.
Combine legs together with abs for your first gym day in the week and you then combine shoulders, triceps and chest for your second gym day in the week.Combining forearms, biceps and back is make the week a wrap. Make sure that you have at least one days rest between days in the gym.
Selecting the exercises you want to do to each muscle group is the final part of your workout plan.example for leg exercises you may choose to do barbell squats, leg press, lying leg curls, standing machine calf raises, seated machine calf raised.
As a general guideline plan to no more than 5-7 sets in total for large muscle groups such as the legs and no more than 2-4 sets for smaller muscle groups such as biceps.
For large muscle groups limit the rep to between five and seven. For small muscle groups limit the wraps to between ten and twelve. Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.
Go ahead and get that blueprint for your muscle workout. Good plans always bear fruit.
