Wednesday, March 25, 2015

One of the best muscle building workout Methods

If you want fast growth, first and most important remember not to work out all of your body muscles every day or regularly, avoid working out upper-body muscle groups and legs on the same day. You have to make a weekly schedule of workouts, where you have to place different muscle groups for each day of your weekly schedule. This is because your muscles need a rest period to be able to be repaired with added growth. If you won't follow this, you won't have a positive outcome on hypertrophy. Without the appropriate rest periods, your muscles will be in a constant repair mode, without getting any growth.


For example (this is just to give an idea but it is one of the most effective schedules), on Mondays train your chest and abs muscles, on Tuesdays train your back muscles (Traps, Lats, Middle back, Lower back), on Wednesdays train your shoulder muscles (Deltoids: Anterior, Medial, Posterior), on Thursdays train your arm and forearm muscles (Biceps, Triceps, Flexors, Extensors), and on Fridays train your legs (Glutes, Quads, Hamstrings, Calves).


Before working out specific muscle groups, always make sure to do a warm-up with easy weights for the specific muscle groups. Without a warm-up you are in danger of harming your muscle fibers in a way that's going to cause uncomfortable pain for the next days, and sometimes even weeks. Also, if your main target is faster muscle hypertrophy, avoid doing running-cardio when you're going to workout upper-body muscle groups. Running-cardio is advisable only when you're going to work out leg muscles. The philosophy on that is the following: By running and then working out the upper-body, the blood supply (therefore nutrients) will be minimized to the upper body, for the nutrients / increased blood flow will be shared with the legs, and vise versa. This is the exact reason why your upper body muscles temporarily shrink (slightly) when/while you train only the legs.

In the next paragraphs I will speak with simplicity, everything that I'm going say will stand true for every one of your muscle-group workouts.

Forget doing a specific number of sets! After warming up, you have to put weights which will not allow you to do more than 10 to 15 repetitions. You will have to do as many sets as you can handle, literally! In between your sets give yourself a rest period of about a little more than a minute.

Speed matters a lot, try to start your first repetitions slowly, then increase your intensity and speed significantly, and end the last two to three repetitions as slow as possible, with two to three movement-pauses while doing the last repetition.

You must consider the correct diet and supplementation with Creatine monohydrate & Citrulline malate, and especially protein or BCAA with Essential Amino Acids (EAA).

* This article is a part of my Complete guide for muscle building