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Bodybuilding
Program Basics
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Basic
Bodybuilding
Scientific
Principles For Effective Muscle Gain by
Gary Matthews
It's an unfortunate reality that throughout the years
there has been a growth of strength training techniques
that have no scientific proof to back them up. Have
a look at the facts presented in this outline of muscle
gain principles and make up your own mind.
Below you will find Scientific Guidelines for strength
training that have always been around but are not followed
by many training systems these days.
1. Limited Energy Level
A strength-training program should be short and simple
as you only have a limited amount of energy per training
session.
Scientific studies reveal that blood sugar levels (energy)
start to deplete after 30 mins, so exercise selection
and the time taken to perform them is crucial.
What you should be aiming for is stimulating as many
muscle fibres in the shortest period of time available.
Your blood sugar levels deplete after high intensity
training (usually between 20 - 30 minutes) and remember
that you need energy to recuperate after the workout.
The trick is to give yourself a high intensity workout
before your blood sugar level depletes, and then you
will have given your body the exercise that it requires
to gain the maximum amount of muscle possible.
2. Progressive Overload
Progressive Overload is the main exercise principle
you need to be aware of in order to get the results
that you're after with strength training.
The two most important points are:
· Complete your exercise with perfect technique
· Push to total failure when doing a set and
overload the weight on the bar progressively. (Overload
your targeted muscles to beyond what there used to)
Basically this means that when the body is stressed
by high intensity training beyond its normal demands,
the body will adapt to these new demands of improved
strength.
When I say "normal demands," I mean what
level of stress/strength your body is used to now.
An example: The set that you performed last week using
the same technique and weight, your body will now have
adapted to. If you stay at this level your muscles will
not become stronger or bigger, so this is where the
Progressive Overload plays a major part.
Once your muscles have adapted to a particular weight
then it'll be time to overload them further (add more
weight, speed, repetitions). You'll need to keep on
repeating this process of overload if you want to become
stronger.
Remember to always use GOOD TECHNIQUE. Technique must
never be sacrificed for extra load.
3. Training Frequency
The sad reality is that the popular high volume type
of training that you find in bodybuilding books and
magazines (and used by the stars) is irrelevant to the
majority of the population and has a shocking failure
rate.
What is good for Joe Star is probably not good for
you. Everybody has different genetics; most of us have
poor genetics and are not taking steroids like the stars.
The only way the majority of us can make any gains
at all is to perform short intense workouts followed
by long periods of rest so that we don't overtrain.
4. Over-Compensation
Many studies conducted around the world have shown
clearly that recuperation from strength training requires
far more rest time than previously thought.
Infrequent, short, high intensity weight training sessions,
followed by the required amount of time to recover and
become stronger is necessary for you to increase your
functional muscle.
Here's what you need to do - allow your body enough
recuperation time for over compensation to take place,
so that the muscles can adjust to their new strength
and growth.
5. Exercise selection for intensity
I can't stress enough of how exercise selection is
absolutely crucial. There are only a few exercises that
you really need to perform. These exercises consist
of multi-joint movements.
These particular exercises are far superior to that
of isolation exercises (working 1 muscle group at a
time) because you are required to use more muscles from
every muscle group.
By using these exercises your whole body will be worked
hard.
6. Visualization
Over my 20 years in the industry, I've noticed that
this area is by far the most neglected by mainstream
health and fitness professionals...
Most books or courses concentrate on the physical side
of muscle gain or fat loss and completely neglect the
mental side of things.
By training your mental state as well as your physical
body you can even further progress in muscle growth.
About the Author
Gary is the author of several ebooks, including "Maximum
Weight Loss in Ten Weeks" - the complete ebook
and time-saving solution for burning away unwanted fat,
and "Maximum Weight Gain in Ten Weeks" - easy-to-use
and follow techniques that serve as a guide to muscle
growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/
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